Equipment Needed
- Mixing bowl
- Small bowl
- Non-stick frying pan
- Baking sheet
- Parchment paper
- Oven
Preparation Instructions
- Preparing the Lentils:
- If using dried lentils, rinse them under cold water and remove any debris. Cook them in a pot with water (use a 2:1 water-to-lentil ratio) until tender, about 20-25 minutes. Drain and let them cool. For convenience, you can use canned lentils; just rinse and drain them well.
- Preparing the Flax Egg:
- In a small bowl, mix the ground flaxseed with water. Stir well and let it sit for about 5 minutes. The mixture will thicken and become gelatinous, similar to an egg white. This flax egg will act as a binder for the meatballs.
- Mixing the Meatball Ingredients:
- In a large mixing bowl, combine the cooked lentils, breadcrumbs, finely chopped onion, minced garlic, tomato paste, Italian seasoning, salt, and pepper. Mix well to ensure all the ingredients are evenly distributed.
- Incorporating the Flax Egg:
- Add the thickened flax egg to the lentil mixture. Use your hands or a spatula to mix thoroughly, ensuring the flax egg is well incorporated. The mixture should hold together when pressed.
- Forming the Meatballs:
- Using your hands, roll the mixture into small balls, about 1 inch in diameter. If the mixture is too sticky, dampen your hands with a little water. Place the formed meatballs on a plate or tray.
- Frying the Meatballs:
- Heat a thin layer of olive oil in a non-stick frying pan over medium-high heat. Once hot, add the lentil meatballs in batches, being careful not to overcrowd the pan. Fry the meatballs for 2-3 minutes on each side, until they are golden brown. Transfer them to a paper towel-lined plate to drain any excess oil.
- Preparing for Baking:
- Preheat your oven to 375°F (190°C). Line a baking sheet with parchment paper. This step ensures the meatballs finish cooking through and become firmer.
- Baking the Meatballs:
- Place the fried meatballs on the prepared baking sheet. Bake in the preheated oven for 15-20 minutes, until they are firm and cooked through. Baking helps to solidify the texture and enhance the flavors.
- Serving Suggestions:
- Serve the vegan lentil meatballs with your favorite sauce, such as marinara, barbecue, or a creamy vegan sauce. They can be enjoyed over pasta, in a sub sandwich, or as an appetizer with a dipping sauce.
- Garnishing and Presentation:
- Garnish the meatballs with fresh herbs like parsley or basil for a pop of color and freshness. For added flavor, sprinkle some vegan Parmesan cheese on top.
Tips and Variations
- Texture Adjustment:
- For a smoother texture, mash some of the lentils with a fork or blend them lightly in a food processor before mixing with the other ingredients.
- Additional Ingredients:
- Feel free to add finely chopped vegetables like bell peppers, mushrooms, or spinach for extra nutrition and flavor.
- Spice Variations:
- Experiment with different spices and herbs to suit your taste preferences. You can add chili flakes for a spicy kick or smoked paprika for a smoky flavor.
- Gluten-Free Option:
- To make the meatballs gluten-free, use gluten-free breadcrumbs or oats.
- Serving Ideas:
- These meatballs are versatile and can be served in a variety of ways. Try them in a wrap with fresh veggies and tahini sauce, or serve them over a bed of quinoa with a drizzle of vegan tzatziki.
Nutritional Information (Approximate per Serving)
- Calories: 180
- Protein: 6g
- Fat: 7g
- Carbohydrates: 23g
- Fiber: 5g
- Sugar: 2g
Storage and Reheating
- Freezing: To freeze the lentil meatballs, place them on a baking sheet in a single layer and freeze until solid. Then, transfer them to a freezer-safe bag or container. They can be stored in the freezer for up to 3 months.
- Reheating: Reheat the meatballs by baking them in a preheated oven at 375°F (190°C) for 10-15 minutes, until heated through. This method keeps them crispy and firm.
Conclusion
Vegan Lentil Meatballs are a delicious and nutritious alternative to traditional meatballs. They are easy to make, versatile, and packed with plant-based goodness. Whether you’re serving them with pasta, in a sandwich, or as an appetizer, these meatballs are sure to impress. The combination of lentils, aromatic herbs, and spices creates a flavorful dish that is both satisfying and wholesome. Enjoy experimenting with different ingredients and flavors to make this recipe your own!
