Easy Vegan Lentil Meatballs: High Protein
Looking for a hearty, healthy, and protein-packed alternative to traditional meatballs? These easy vegan lentil meatballs are a game-changer.
Perfect for pasta nights, meal prepping, or even as a standalone snack, they’re flavorful, versatile, and completely plant-based. Lentils, the star of this recipe, provide a rich texture and depth of flavor that even non-vegans will appreciate.
Let’s dive into how you can create these delicious high-protein lentil meatballs with ease.
Why You’ll Love These Lentil Meatballs
- High in Protein: Lentils are an excellent source of plant-based protein, making these meatballs nutritious and satisfying. Each serving packs a protein punch to keep you energized.
- Budget-Friendly: Lentils are affordable and readily available, ideal for vegan meals on a budget. They’re a pantry staple that delivers incredible value for their cost.
- Customizable: Add your favorite spices, herbs, or even a touch of nutritional yeast to make them your own. The possibilities are endless when it comes to flavor variations.
- Meal Prep Friendly: Store them in the fridge or freezer for quick, healthy meals throughout the week. They’re perfect for busy weeknights or lazy weekend dinners.
- Kid-Approved: Their bite-sized form and savory taste make them a hit with kids, too. Pair with pasta or serve as sliders for a fun twist.
Ingredients
For the Meatballs:
- 1 cup cooked lentils (green or brown)
- 1/2 cup breadcrumbs (use gluten-free if needed)
- 1/4 cup ground flaxseed
- 1/2 cup finely chopped onion
- 2 cloves garlic, minced
- 1/4 cup fresh parsley, chopped
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon cumin
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 2 tablespoons olive oil
- Optional: 1 tablespoon nutritional yeast for a cheesy flavor
For Serving:
- Your favorite marinara sauce
- Spaghetti or zucchini noodles (optional)
- Fresh basil for garnish
Instructions
Step 1: Prepare the Lentils
Cook 1/2 cup of dried lentils according to package instructions to yield approximately 1 cup of cooked lentils.
Drain and let them cool slightly. This step ensures the lentils are tender and ready to bind with the other ingredients.
Step 2: Mix the Ingredients
In a food processor, combine the cooked lentils, breadcrumbs, ground flaxseed, onion, garlic, parsley, smoked paprika, cumin, salt, pepper, soy sauce, and olive oil. If you’re adding nutritional yeast, toss it in now.
Pulse until the mixture holds together but still has some texture. Avoid over-processing, as you want a slight chunkiness to mimic traditional meatballs.
Step 3: Form the Meatballs
Using your hands, roll the mixture into small balls (about 1.5 inches in diameter). Place them on a parchment-lined baking sheet.
For uniformity, use a cookie scoop to portion the mixture evenly.
Step 4: Bake
Preheat your oven to 375°F (190°C). Bake the lentil meatballs for 20-25 minutes, flipping them halfway through, until they are golden and firm.
Baking ensures they hold their shape and develop a slight crust for added texture.
Step 5: Serve
Warm up your marinara sauce in a saucepan. Toss the baked lentil meatballs in the sauce and serve over spaghetti or zucchini noodles. Garnish with fresh basil for an added touch of flavor.
Alternatively, serve them on a bed of rice, in wraps, or as sliders for a creative twist.
Tips for Success
- Consistency Matters: If the mixture feels too dry, add a tablespoon of water or olive oil. If it’s too wet, sprinkle in some more breadcrumbs. The right consistency ensures the meatballs won’t fall apart during baking.
- Freeze for Later: Arrange the uncooked meatballs on a tray and freeze until solid. Transfer to a freezer-safe container and store for up to 3 months. Bake directly from frozen when ready to use, adding a few extra minutes to the cooking time.
- Spice it Up: Experiment with different spices like oregano, chili flakes, or curry powder for a global flavor profile. Adding fresh thyme or rosemary can also elevate the taste.
- Pairing Ideas: These meatballs pair beautifully with creamy vegan sauces, barbecue dips, or even a tangy yogurt-based dressing for variety.
Nutrition Information (Per Serving)
- Calories: 180
- Protein: 10g
- Carbohydrates: 18g
- Fat: 7g
- Fiber: 5g
Serving Suggestions
These lentil meatballs are incredibly versatile and can be used in various dishes:
- Classic Spaghetti and Meatballs: Serve with marinara sauce over spaghetti or zucchini noodles.
- Mediterranean Style: Pair with a lemon-tahini sauce and a side of couscous or tabbouleh.
- Appetizers: Skewer them with toothpicks and serve with a selection of dipping sauces for a party-friendly snack.
- Wraps and Sandwiches: Use them in flatbreads with hummus and veggies or in sub rolls for a meatball sub.
- Rice Bowls: Serve atop a bed of rice with steamed vegetables and a drizzle of soy sauce or teriyaki glaze.
Enjoy these easy vegan lentil meatballs as a wholesome, plant-based option that doesn’t skimp on flavor or nutrition.
Whether you’re vegan, vegetarian, or just looking to try something new, these meatballs are sure to impress. They’re proof that plant-based eating can be exciting, fulfilling, and delicious. Make a batch today and discover your new favorite recipe!
