These tender, herb-infused lentil meatballs offer a delicious plant-based alternative to traditional meatballs. Packed with protein and fiber from green lentils and aromatic herbs, these wholesome meatballs are perfect for a satisfying vegan main course that will please everyone at the table.
Ingredients
For the Lentil Meatballs
- 190g (1 cup) green lentils, soaked
- 170g (1 cup) cooked white rice
- 1 medium onion, finely diced
- 1 large carrot, grated
- 3 cloves garlic, minced
- 1 teaspoon ground coriander
- 1 teaspoon Italian herb blend
- 1 teaspoon sea salt
- 2 tablespoons olive oil for frying
- ¼ teaspoon black pepper
For the Tomato Sauce
- 1 tablespoon tomato purée
- 1 teaspoon unbleached flour
- 1 teaspoon organic sugar (optional)
- 250ml (1 cup) water
- Salt and freshly ground black pepper to taste
- Fresh herbs for garnish
Instructions
Prepare the Meatballs
- Soak Lentils:
- Soak lentils in cold water for 3 hours
- Drain and rinse thoroughly
- Prepare Base:
- Process soaked lentils in food processor until well mashed
- Transfer to large mixing bowl
- Cook Aromatics:
- Heat oil in pan over medium heat
- Sauté diced onion until translucent (5 minutes)
- Add grated carrot, cook 5 minutes more
- Add minced garlic, cook 1 minute
- Let mixture cool slightly
- Form Mixture:
- Combine mashed lentils with cooked rice
- Add sautéed vegetable mixture
- Season with coriander, Italian herbs, salt, pepper
- Mix thoroughly
- Refrigerate 10 minutes
- Shape & Cook:
- Form mixture into 12-15 golf ball-sized meatballs
- Heat oil in large skillet
- Fry meatballs until golden (about 5 minutes per side)
Make the Sauce
- Create Sauce Base:
- Whisk together tomato purée, flour, sugar
- Gradually add water while whisking
- Season with salt and pepper
- Finish Cooking:
- Pour sauce over meatballs
- Cover and simmer 20 minutes
- Garnish with fresh herbs
Nutritional Information (per serving)
- Calories: 280
- Protein: 12g
- Carbohydrates: 45g
- Fiber: 8g
- Iron: 3.5mg
- Calcium: 38mg
Prep Time: 30 minutes (plus soaking)
Cook Time: 35 minutes
Total Time: 4 hours 5 minutes
Servings: 4-6 (12-15 meatballs)
Pro Tips and Tricks
- Don’t skip refrigeration – it helps balls hold shape
- Process lentils until very smooth for best texture
- Use slightly wet hands when forming balls
- Don’t overcrowd pan when frying
- Let meatballs rest 5 minutes before serving
Variations and Substitutions
- Use brown or red lentils instead of green
- Swap rice for quinoa or breadcrumbs
- Add nutritional yeast for cheese flavor
- Include finely chopped mushrooms
- Use different herb combinations
Common FAQs
Q: Can I bake instead of fry?
A: Yes, bake at 400°F (200°C) for 25-30 minutes.
Q: Are these freezer-friendly?
A: Yes, freeze uncooked meatballs up to 3 months.
Q: Can I make them gluten-free?
A: Use cornstarch instead of flour in sauce.
Q: Why are my meatballs falling apart?
A: Ensure mixture is well-processed and chilled.
Storage and Make-Ahead Tips
Storage
- Refrigerate cooked meatballs up to 4 days
- Store sauce separately
- Reheat gently in sauce
Freezing
- Freeze uncooked meatballs on baking sheet
- Transfer to freezer bag
- Freeze up to 3 months
- Thaw overnight before cooking
Make-Ahead Steps
- Soak lentils day before
- Prepare vegetable mixture ahead
- Form balls and refrigerate overnight
- Make sauce up to 3 days ahead
These versatile vegan meatballs are perfect for meal prep and can be served in various ways – over pasta, in sandwiches, or as an appetizer. Their hearty texture and rich flavor make them a satisfying meat-free option that even non-vegans will love.