Looking for a nutritious, plant-based meal that doesn’t compromise on flavor? These homemade Lentil Meatballs in Tomato Sauce are about to become your new favorite comfort food. Packed with protein, fiber, and incredible taste, this recipe transforms humble lentils into a mouthwatering dish that will satisfy vegetarians and meat-lovers alike.
Ingredients
For the Lentil Meatballs
- 190 g green lentils
- 170 g cooked white rice
- 1 medium onion, finely chopped
- 1 large carrot, grated
- 3 cloves garlic, minced
- 1 tsp ground coriander
- 1 tsp Italian herbs
- 1 tsp sea salt
- 2 tbsp olive oil
- 1/4 tsp black pepper
- 1 tbsp tomato paste
For the Tomato Sauce
- 1 tsp unbleached flour
- 1 tsp organic sugar (optional)
- 250 ml water
- Salt and pepper to taste
- Fresh herbs for garnish
Step-by-Step Instructions
- Prepare the Lentils Soak green lentils in water for 3 hours. Drain and rinse thoroughly. Using a food processor, puree the lentils until smooth and creamy.
- Sauté Vegetables Heat olive oil in a pan. Sauté chopped onions until translucent. Add grated carrots and continue cooking. Briefly stir in minced garlic and remove from heat. Allow the mixture to cool completely.
- Combine Ingredients In a large mixing bowl, combine the lentil puree, cooked white rice, and cooled vegetable mixture. Season with ground coriander, Italian herbs, salt, and black pepper. Let the mixture rest for 10 minutes to help bind the ingredients.
- Form Meatballs Shape the mixture into 12-15 evenly sized meatballs. Heat additional olive oil in a frying pan and cook the meatballs, turning them to achieve a golden-brown color on all sides.
- Prepare Tomato Sauce In a separate pan, mix tomato paste, flour, and optional sugar. Gradually add water, stirring until the sauce is smooth. Season with salt and pepper. Heat the sauce until it thickens to your desired consistency.
Nutritional Information
- Serving Size: 3-4 meatballs
- Calories: Approximately 250-300 per serving
- Protein: 12-15 g
- Carbohydrates: 35-40 g
- Fat: 8-10 g
- Fiber: 8-10 g
Cooking Time:
- Preparation: 20 minutes
- Soaking: 3 hours
- Cooking: 30 minutes
- Total Time: Approximately 4 hours
Cooking Tips and Tricks
- Ensure lentils are thoroughly drained to prevent soggy meatballs
- Use a food processor for a smooth, consistent texture
- Let the mixture rest to improve binding
- Use a non-stick pan for easy meatball cooking
- Adjust seasonings to taste
Variations and Substitutions
- Replace white rice with quinoa for a protein boost
- Use red lentils for a softer texture
- Add chopped spinach for extra nutrients
- Substitute wheat flour with gluten-free alternatives
- Experiment with different herb combinations
Frequently Asked Questions
Q1: Can I make these meatballs ahead of time? Yes! Prepare and cook the meatballs, then store them in the refrigerator for up to 3-4 days.
Q2: Are these meatballs freezer-friendly? Absolutely. Freeze cooked meatballs in an airtight container for up to 3 months.
Q3: Can I make this recipe vegan? The recipe is already vegan. Just ensure all ingredients are plant-based.
Q4: What can I serve with these lentil meatballs? Serve over pasta, rice, or with a fresh salad for a complete meal.
Q5: How can I ensure my meatballs don’t fall apart? Let the mixture rest and ensure ingredients are well-combined and not too wet.
Storage and Make-Ahead Tips
- Refrigerate in an airtight container for 3-4 days
- Freeze cooked meatballs for up to 3 months
- Reheat in a pan or microwave
- Keep sauce separate to maintain meatball texture
Enjoy your wholesome, delicious Lentil Meatballs in Tomato Sauce – a perfect blend of nutrition and flavor!
