Ingredients:
- 1 cup dry green or brown lentils, rinsed (or about 2 1/2 cups cooked lentils)
- 3 cups water (or vegetable broth for extra flavor)
- 1/2 cup breadcrumbs (use gluten-free breadcrumbs if necessary)
- 1/4 cup ground flaxseed (optional, helps with binding)
- 2 tablespoons nutritional yeast (for a cheesy flavor, optional)
- 1/2 medium onion, finely chopped
- 3 cloves garlic, minced
- 1/4 cup fresh parsley, chopped (or 1 tablespoon dried)
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon smoked paprika (optional, for a smoky flavor)
- 1/4 teaspoon ground black pepper
- Salt, to taste
- 2 tablespoons olive oil (for sautéing)
For the Sauce (optional):
- 1 1/2 cups marinara sauce (store-bought or homemade)
- 1 tablespoon olive oil (optional, for extra richness)
Instructions:
- Cook the Lentils:
- In a medium saucepan, bring 3 cups of water (or vegetable broth) to a boil. Add the lentils and reduce the heat to a simmer. Cook the lentils for 20-25 minutes, or until tender. Drain any excess liquid if necessary and set the cooked lentils aside to cool.
- Sauté the Aromatics:
- While the lentils cook, heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened.
- Add the minced garlic and cook for another 1-2 minutes, until fragrant. Remove from heat and set aside to cool.
- Mash the Lentils:
- Once the lentils are cooked and cooled slightly, place them in a large mixing bowl. Use a fork or potato masher to mash them until mostly broken down, leaving some whole lentils for texture.
- Combine the Ingredients:
- To the mashed lentils, add the sautéed onion and garlic, breadcrumbs, ground flaxseed, nutritional yeast (if using), soy sauce, parsley, oregano, basil, smoked paprika, salt, and pepper. Mix everything together until well combined. If the mixture feels too wet, add more breadcrumbs; if it’s too dry, add a splash of water or more soy sauce.
- Form the Meatballs:
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper or lightly grease it.
- Using your hands, form the lentil mixture into 1 to 1 1/2-inch balls and place them on the prepared baking sheet. You should have about 18-20 meatballs, depending on the size.
- Bake the Meatballs:
- Bake the lentil meatballs for 20-25 minutes, or until they are golden brown on the outside and firm to the touch. You can also flip them halfway through to ensure even cooking.
- Serve:
- While the meatballs are baking, heat the marinara sauce in a small saucepan over medium heat. If you want extra richness, add a tablespoon of olive oil to the sauce.
- Once the meatballs are done, serve them hot with the marinara sauce on the side or pour the sauce over the meatballs. Pair them with spaghetti, on a sub roll, or enjoy them as an appetizer.
Tips:
- Customize the spices: You can adjust the herbs and spices according to your preferences. For example, add Italian seasoning, red pepper flakes for heat, or some lemon zest for a fresh twist.
- Add extra vegetables: Grated carrots, zucchini, or mushrooms can be added to the lentil mixture for more nutrition and flavor.
- Make-ahead: You can prepare and bake the meatballs in advance, then store them in the fridge for up to 4 days or freeze them for up to 3 months. Reheat in the oven or microwave before serving.
These Lentil Meatballs are perfect for satisfying your cravings for a meaty, flavorful dish in a plant-based way. Enjoy them as part of a hearty meal, or serve them as a finger food at your next gathering!
