Lentil Meatballs: A Protein-Packed Vegetarian Alternative

Lentil Meatballs: A Protein-Packed Vegetarian Alternative

(Plant-Based, Make-Ahead Friendly)

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 4-6 (makes 15-20 meatballs)
Difficulty: Easy-Moderate
Dietary: Vegetarian, Vegan-adaptable, Gluten-free optional

Equipment Needed:

• Medium saucepan
• Food processor (or high-powered blender)
• Large baking sheet or skillet
• Parchment paper
• Cookie scoop (optional but recommended)

Ingredients:

For the Meatballs:

• 1.5 cups cooked brown lentils (400g)
• ¾ cup rolled oats or breadcrumbs (75g)
• ½ large onion, finely diced (about ¾ cup)
• 2-3 garlic cloves, minced
• 1 cup mushrooms, finely chopped (optional but recommended)
• 1 large egg (or 1 flax egg for vegan version)
• 3 tsp Italian seasoning
• 1 tsp smoked paprika
• Salt and pepper to taste

Method:

1. Preheat oven to 400°F (200°C) if baking. Line a baking sheet with parchment paper.
2. Add lentils, oats/breadcrumbs, onion, garlic, and mushrooms to your food processor.
3. Pulse until combined but still slightly chunky – don’t overprocess!
4. Transfer mixture to a large bowl, add egg and all seasonings. Mix thoroughly.
5. Texture check: Mixture should hold together when squeezed. If too wet, add more oats; if too dry, add a splash of water.
6. Shape into golf ball-sized meatballs (about 2 tablespoons each).
7. For baking: Place on prepared sheet, bake for 30-35 minutes, turning halfway.
   For frying: Heat oil in skillet, cook 5-7 minutes per side until golden.

Crucial Tips:

• Don’t overprocess – keep some texture.
• Let mixture rest 10 minutes before shaping if time allows.
• Look for golden-brown exterior as doneness indicator.
• Meatballs should feel firm when gently pressed.

Storage & Scaling:

Store:

• Uncooked: 2 days in fridge, 2 months in freezer
• Cooked: 4 days in fridge, 3 months in freezer

Double recipe:

• Use larger food processor
• Increase processing time slightly
• Maintain same cooking temperature/time

Variations:

Mediterranean Style:

• Add ¼ cup chopped olives
• Include 1 tsp dried oregano
• Serve with tzatziki

Spicy Version:

• Add 1 tsp chili flakes
• Include ½ tsp cayenne
• Serve with spicy marinara

Common Mistakes to Avoid:

• Over-processing ingredients (leads to mushy texture).
• Skipping the mushrooms (they add crucial moisture).
• Making balls too large (affects cooking time).
• Not testing mixture consistency before shaping.