Vegan Lentil Meatballs [Oil Free+GF]
User Reviews
5
Vegan Lentil Meatballs [Oil Free+GF]
Description
These Vegan Lentil Meatballs start with sautéed onion, carrot, and garlic softened in a little water, then combined with cooked green lentils, tomato paste, oregano, basil, nutritional yeast, salt, and pumpkin seeds in a food processor. The mixture is processed until combined but not pureed to maintain texture, with pumpkin seeds partially broken down to help bind the mixture. The seasoned mixture is rolled into 1 to 1.5-inch balls and baked until firm.
The baked lentil meatballs provide a dense yet chewy texture with savory, herby flavors accented by tomato paste and nutritional yeast which add umami. Using green lentils cooked just shy of fully tender ensures the meatballs hold shape well without becoming mushy. Pumpkin seeds contribute subtle nuttiness and help bind without added oil.
These meatballs can be eaten plain or served over pasta, rice, or vegetable noodles with tomato sauce, making them a versatile vegan protein option. Handling with wet hands aids rolling, and allowing cooling before handling prevents breaking. Leftovers store well refrigerated or frozen.
For best texture and flavor, avoid over-processing the mixture and use green lentils cooked slightly less than package instructions. Dried lentils cooked in vegetable broth add extra depth to the flavor.
Ingredients
- 1 yellow onion finely chopped
- 1 carrot peeled & diced, large
- 4 cloves garlic minced
- 2 cups green lentils approx ¾ cup dry, cooked
- 2 tablespoons tomato paste
- 1 teaspoon oregano dried
- 1 teaspoon basil dried
- ¼ cup nutritional yeast
- 1 teaspoon salt sea salt
- 1 cup pumpkin seeds
For serving (optional)
- pasta of choice
- sweet potato noodles or spiralized veggies of choice
- tomato sauce
Instructions
- Preheat your oven to 400°F/204°C and line a large tray with parchment paper.
- Add the onion, carrot, and garlic to a skillet with a tablespoon or two of water and sauté for approx 5 minutes, until softened. Add more water if needed to prevent sticking.
- Add the cooked veggies, cooked lentils, tomato paste, and all the seasoning to your food processor and process until combined, but not pureed, scraping down the sides if needed. Then add the pumpkin seeds and pulse a few times to break them down and mix them in but do not over-process. Taste the mixture and add more seasoning if desired.
- Roll the mixture into small balls (approx 1-1.5" diameter) and place them on the prepared tray. You should get 20 vegan lentil meatballs.
- Bake for 25-30 minutes, then remove them from the oven and let cool for 3-5 minutes before handling.
- Enjoy them plain, with pasta and marinara sauce, rice, or sweet potato noodles.
Notes
- Undercook green lentils by 1-2 minutes before processing to maintain firm texture.
- Use dried green lentils cooked in vegetable broth for better flavor; avoid red lentils as they can get mushy.
- Do not over-process ingredients to prevent overly soft texture; refrigerate or add dry binders if needed.
- Wet hands when shaping balls to reduce sticking and improve forming.
- Leftovers keep refrigerated for 3-4 days or freeze airtight up to 3 months.
- Serving size is about 4 meatballs per person.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5Servings (Makes 20 Meatballs)
Amount Per Serving
Calories 214 kcal
% Daily Value*
| Calories | 214cal | 11% |
| Carbohydrates | 27g | 9% |
| Protein | 14g | 28% |
| Fat | 7g | 11% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 528mg | 22% |
| Potassium | 653mg | 14% |
| Fiber | 10g | 40% |
| Sugar | 4g | 8% |
| Vitamin A | 2154IU | 43% |
| Vitamin C | 6mg | 7% |
| Calcium | 51mg | 5% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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