September 18, 2024 · Written by Foodtolive Team
Easy Vegan Lentil “Meatballs”
Healthy, hearty, and insanely good — these black lentil “meatballs” are a protein-packed powerhouse! Bursting with flavor and an irresistible texture, they’re perfect for pairing with Tomato Basil Sauce. Whether you’re serving them over pasta, in a sub, or as a stand-alone dish, these meatballs are a satisfying and wholesome plant-based option.
Prep Time: 20 min | Cook Time: 1 hour | Total Time: 1 hour 20 min | Yield: 18 meatballs
Calories: 240 | Total Fat: 8g | Sugars: 4g | Fiber: 9.6g | Protein: 11g
INGREDIENTS:
For the “Meatballs”:
- 3 cups organic black lentils, cooked and drained (from 1 cup dry lentils)
- 1 cup oat flour
- 1/2 tsp garlic powder
- 1/4 cup fresh parsley, chopped
- 1/4 cup tomato sauce
- 1 tbsp low sodium soy sauce or tamari
- 1/2 tsp ground cumin
- 1/2 tsp smoked paprika
- 1 tbsp nutritional yeast (optional)
- 1 tbsp lemon juice
- Salt and pepper, to taste
- Olive oil (for frying)
For the Sauce:
- 1 cup canned diced tomatoes
- 1/2 cup onion, finely chopped
- 1/2 cup celery, finely chopped
- 1 tsp dried basil
- 1/2 tsp dried oregano
- Salt and pepper, to taste
INSTRUCTIONS:
Prepare “Meatballs”:
- In a large bowl, lightly mash the cooked black lentils* with a fork or potato masher. Since black lentils are small, you don’t need to mash them completely — leaving some whole adds a nice texture to the meatballs while still helping them hold together.
- Add oat flour, garlic powder, parsley, tomato sauce, cumin, smoked paprika, nutritional yeast (if using), salt, and pepper. Mix until well combined.
- Shape the mixture into small balls (about 1 inch in diameter) and set aside.
- Heat a non-stick skillet over medium heat and add a bit of oil. Fry the meatballs in batches, turning occasionally, until they are golden brown on all sides, about 6-8 min per batch. Transfer cooked meatballs to a plate and set aside.
Prepare Sauce:
- In the same skillet sauté the chopped onion and celery until softened, about 5 min.
- Add the canned tomatoes, dried basil, dried oregano, salt, and pepper. Stir and let simmer for 10 min to allow flavors to meld.
Simmer Meatballs:
- Add the meatballs to the sauce and let them simmer in the sauce for 10 min to absorb the flavors.
Serve:
- Serve the meatballs hot with your choice of sides or pasta. Enjoy!
*Note:
How to Cook Organic Black Lentils:
- Rinse 1 cup of black lentils.
- Add lentils to a pot with 3 cups of water.
- Bring to a boil, then reduce heat and simmer for 30 min until tender.
- Drain all excess water thoroughly and let the lentils cool slightly before mashing.
