Lentils are a versatile and nutritious ingredient, but did you know they can also be more delicious than meat when prepared right? This lentil “meatball” recipe is a fantastic way to enjoy the rich, savory flavors of lentils while packing in protein and fiber. These bite-sized delights are not only easy to make but also perfect for anyone looking to cut down on meat without sacrificing taste. Whether you choose to fry or bake them, these lentil meatballs will surprise you with their texture and flavor.
Why Lentils?
Lentils are often celebrated for their high protein content, making them a go-to ingredient for those on vegetarian and vegan diets. But their benefits don’t stop there—lentils are also rich in iron, fiber, and B vitamins, making them a powerhouse ingredient in any meal. This recipe for lentil meatballs uses brown or green lentils and a blend of seasonings to create a dish that’s just as satisfying as traditional meat-based recipes, if not more so.
Ingredients You’ll Need
To make these mouthwatering lentil meatballs, gather the following ingredients:
- 2 cups (400 g) green or brown lentils (flat lentils work best)
- 1 small banana
- 3 tablespoons (24 g) bread flour
- 1.5 cups (150 g) breadcrumbs
- 1 onion, grated and strained
- 2 cloves garlic, minced
- Black pepper, to taste
- Cumin, to taste
- Paprika, to taste
- Thyme, to taste
- Salt, to taste
- 2 tablespoons (30 ml) olive oil (for brushing)
- Liquid oil (for frying or baking)
Step-by-Step Guide:
Step 1: Prepare the Lentils
The key to this recipe is properly prepared lentils, which will serve as the base of the “meatballs.”
- Begin by soaking the lentils overnight in a bowl of water. Ensure the lentils are fully submerged and have enough water to absorb. This softens the lentils and speeds up the cooking process.
- The next day, drain and rinse the lentils thoroughly.
- Place the lentils in a pot with fresh water and bring to a boil. Reduce the heat and cook until the lentils are soft, about 20-30 minutes.
- Once the lentils are tender, drain any excess water and set them aside to cool.
Step 2: Blend and Mix
Now that your lentils are cooked and cooled, it’s time to blend them into a smooth base for your meatballs.
- In a large mixing bowl, add the cooked lentils and 1 small banana. The banana adds a subtle sweetness and helps bind the mixture together.
- Using a blender, food processor, or fork, blend or mash the lentils and banana together until they form a smooth paste.
- Next, add your seasonings. Start with 1 teaspoon cumin, 2 teaspoons paprika, 1-1/2 teaspoons dried thyme, and salt and black pepper to taste. Adjust the seasonings according to your preference, as these spices will give the meatballs their delicious flavor.
- Incorporate the grated and strained onion (removing excess water is key to avoid sogginess), minced garlic, and 3 tablespoons of bread flour. Mix thoroughly until all the ingredients are well combined.
Step 3: Add Breadcrumbs
To achieve the right texture, slowly add in breadcrumbs.
- Gradually mix in 1.5 cups (150 g) of breadcrumbs until the mixture becomes thick enough to hold its shape. You’re aiming for a consistency that’s easy to mold into balls or patties without falling apart.
- Once the mixture reaches the desired thickness, cover the bowl and place it in the refrigerator to rest for 20 minutes. This allows the flavors to meld and the breadcrumbs to absorb any excess moisture.
Step 4: Shape and Cook
With the lentil mixture rested and ready, it’s time to shape and cook your meatballs.
- Take the mixture out of the fridge and begin forming it into balls or small patties, depending on your preference.
- Brush each meatball with olive oil to ensure they cook evenly and develop a crispy exterior.
Now, you have two options for cooking: baking or frying.
Option 1: Frying
- Heat liquid oil in a skillet over medium heat. Add the lentil meatballs and fry them until golden brown, turning them carefully to cook all sides.
- Once browned, remove the meatballs from the skillet and place them on a plate lined with paper towels to absorb excess oil.
Option 2: Baking
- Preheat your oven to 200°C (400°F).
- Place the lentil meatballs on a lined baking tray and bake for 20-25 minutes, turning them halfway through the cooking time to ensure even browning.
- The meatballs should be golden brown on the outside and cooked through on the inside.
Tips for Perfect Lentil “Meatballs”
1. Adjusting the Consistency
- If the lentil mixture seems too wet, add more breadcrumbs, 1 tablespoon at a time, until it holds its shape better.
- If the mixture is too dry, add a small amount of water or mashed banana to soften it.
2. Baking for a Healthier Option
- For a healthier option, baking the lentil meatballs is ideal. The oven creates a crispy exterior while keeping the inside moist without the need for extra oil.
3. Get Creative with Sauces
- Pair these lentil meatballs with a variety of dipping sauces! They’re delicious with a yogurt-based sauce, a tangy tomato sauce, or a simple drizzle of olive oil and lemon juice. Feel free to get creative and customize them to suit your taste.
4. Meal Prep-Friendly
- Lentil meatballs are great for meal prepping. You can make a large batch and store them in the refrigerator for up to 3 days. To reheat, simply pop them in the oven or microwave until warm and crispy again.
Serving Suggestions
These lentil meatballs are as versatile as they are tasty. Here are some ideas for serving them:
- In wraps or sandwiches: Add the lentil meatballs to a whole-grain wrap with fresh greens and a drizzle of sauce for a filling lunch.
- With pasta: Serve these meatballs over your favorite pasta, paired with a rich marinara sauce for a meatless twist on spaghetti and meatballs.
- As an appetizer: Arrange them on a platter with a variety of dips for a healthy and flavorful appetizer at your next gathering.
- Over salads: Top a fresh green salad with these lentil meatballs for added protein and a burst of flavor.
Nutrition Information (Per Serving)
This recipe makes approximately 4-6 servings, depending on the size of the meatballs.
- Calories: 220 kcal
- Carbohydrates: 35 g
- Protein: 10 g
- Fat: 6 g
- Fiber: 8 g
- Sodium: 180 mg
These lentil meatballs are not only packed with plant-based protein, but they’re also a good source of fiber and other essential nutrients. With significantly less fat and cholesterol than traditional meatballs, they’re a heart-healthy choice for any meal.
Conclusion: Why Lentils Are a Great Meat Substitute
These lentil meatballs will have you rethinking the role of lentils in your kitchen. They’re savory, satisfying, and full of flavor, proving that lentils can be even more delicious than meat when prepared the right way. Whether you’re a vegetarian, looking for a healthy meat alternative, or simply curious to try something new, this recipe is sure to become a favorite.
