Vegan Lentil Meatballs

14 30 79
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 12
Vegan Lentil Meatballs
Health Rating

Ingredients


1/4 tsp Black pepper
1 tbsp Coconut flour (optional, or gluten free oat flour)
1 tsp Extra virgin olive oil
1 tbsp Extra virgin olive oil
1 tbsp Flaxseed meal (ground) (for flax egg)
3 clove(s) Garlic (minced)
1 1/2 cup Green lentils, canned (drained, rinsed, or cooked from raw)
1 1/2 tbsp Italian herb seasoning, McCormick
6 tbsp Parmesan cheese, vegan
1/4 cup Parsley, Italian, fresh
1/4 tsp Salt
1 medium shallot(s) Shallots (minced)
1 tbsp Tomato paste, canned
2 1/2 tbsp Water (for flax egg)

Instructions


1. Heat a large skillet over medium heat, preheat oven to 375 degrees F (190 C), and line a baking sheet with parchment paper.

2. Once skillet is hot, add 1 Tbsp olive oil, shallot and garlic. Sauté for 2-3 minutes, or until slightly golden brown (being careful not to burn), then remove from heat and turn off stove top.

3. To a food processor, add flaxseed and water and let set for 2-3 minutes.

4. Add cooked, cooled lentils, 1 tsp olive oil, sautéed garlic and shallot, Italian seasonings, parsley, tomato paste, vegan parmesan cheese, and a pinch each salt and pepper. Pulse, mixing until combined, but not purèed, leaving a little texture.

5. Taste and adjust seasonings as needed, adding more salt and pepper or herbs for flavour, vegan parmesan for cheesiness and to dry out, or more olive oil to moisten. The texture should be dough-like. If the mixture is still too wet, add coconut or oat flour, or panko bread crumbs if not gluten free.

6. Use a Tablespoon or cookie dough scoop to scoop out rounded Tablespoon amounts of dough and carefully form into balls. The mixture is moldable, but fragile, so the best way to do this is to rest the dough in the palm of one hand, while using two fingers from the other hand to gently mold/form into a meatball. If it cracks, moisten your fingers with a little water to help reform/bind them. Repeat until all meatballs are formed - about 12 or 13.

7. Roll/coat in vegan parmesan cheese (optional) and arrange on baking sheet.

8. Heat the skillet from earlier over medium heat. Once hot, add 1 Tbsp olive oil and half of the meatballs. Brown for 4-5 minutes, or until golden brown, shaking the pan or using a wooden spoon to roll the balls around to cook evenly on all sides.

9. As they are done cooking, transfer to your prepared baking sheet and set in the preheated oven. Repeat process, adding remaining 1 Tbsp olive oil to the skillet and sautéing remaining meatballs, then transfer to oven and bake for 10-15 minutes.

10. Remove meatballs from oven and let cool slightly - they will firm up the longer they are cooled. Serve over carrot noodles or pasta with marinara sauce.

11. Best when fresh, though leftovers keep in the freezer up to 1 month. Reheat in a 350 degree F (176 C) oven until warmed through.

Enjoy!

Nutrition Facts

Per Portion

Calories 79
Calories from fat 26.6
Calories from saturated fat 11.4
Total Fat 3.0 g
Saturated Fat 1.3 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 1.2 g
Cholesterol 0
Sodium 228 mg
Potassium 151 mg
Total Carbohydrate 9.5 g
Dietary Fiber 1.6 g
Sugars 0.7 g
Protein 3.5 g

Dietary servings

Per Portion


Meat Alternative 0.2
Vegetables 0.4

Energy sources


Pygal48%467.6479431962836190.7690954322937434%307.802794074316244.876106068180418%333.6629216730588120.4819641152363848%34%18%CarbohydratesFatProtein

Notes:

Lentils

are an important source of plant-based protein and are very high in fiber which is excellent for digestion

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