Lentil meatballs are a delicious and healthy alternative to traditional meat-based meatballs. Packed with plant-based protein, these lentil meatballs are a great choice for vegetarians or anyone looking to reduce their meat intake. They’re seasoned with fragrant herbs and spices and paired with a simple tomato sauce, making this dish both nutritious and satisfying. These lentil meatballs are perfect as a main course, served with pasta or rice, or even enjoyed as an appetizer. This recipe is easy to follow, and the result is a wholesome meal that is both flavorful and filling.

Full Recipe:

Ingredients

For the Lentil Meatballs:

190g (1 cup) green lentils
1 onion, chopped

1 carrot, peeled and grated
1 garlic clove, chopped
170g (1 cup) cooked rice

1 tsp ground coriander
1 tsp Italian herbs
Salt, to taste

Olive oil (for frying)

For the Sauce:

1 tbsp tomato puree
1 tsp sugar (optional)

1 tsp flour
Salt and black pepper, to taste
250ml (1 cup) water

Step-by-Step Instructions

Step 1: Cook the Lentils

Prepare the Lentils: Rinse the green lentils thoroughly under cold water.
Cook the Lentils: In a medium saucepan, add the lentils and cover them with water. Bring to a boil, then reduce the heat and let them simmer for about 20-25 minutes, or until the lentils are tender. Drain and set aside.

Step 2: Prepare the Meatball Mixture

Sauté the Onion and Garlic: In a skillet, heat a small amount of olive oil over medium heat. Add the chopped onion and garlic, and sauté for 5-7 minutes, or until the onions are soft and translucent.

Grate the Carrot: While the onions are cooking, peel and grate the carrot. Add the grated carrot to the skillet and cook for another 2-3 minutes until slightly softened.
Mix the Ingredients: In a large mixing bowl, combine the cooked lentils, sautéed vegetables, cooked rice, ground coriander, Italian herbs, and salt. Stir everything together until well combined.
Mash the Mixture: Using a fork or potato masher, gently mash the lentil mixture to create a more cohesive texture. You want to retain some texture, so don’t over-mash it.

Step 3: Shape the Meatballs

Form the Meatballs: Using your hands, scoop out small portions of the lentil mixture and roll them into balls (about the size of a golf ball). Place the formed meatballs on a tray or plate.
Fry the Meatballs: In a large skillet, heat a generous amount of olive oil over medium heat. Fry the lentil meatballs in batches, turning them occasionally to ensure even browning on all sides. Each batch should take around 8-10 minutes to cook. Once golden brown, transfer the meatballs to a paper towel-lined plate to drain any excess oil.

Step 4: Make the Tomato Sauce

Prepare the Sauce Base: In a small saucepan, heat 1 tablespoon of olive oil over medium heat. Add 1 tablespoon of tomato puree and cook for 1 minute to enhance its flavor.

Thicken the Sauce: Stir in 1 teaspoon of flour and mix well, cooking for another minute.
Add Water: Slowly pour in 250ml (1 cup) of water, whisking constantly to avoid lumps.
Season the Sauce: Add salt, black pepper, and 1 teaspoon of sugar (if using) to taste. Simmer the sauce for about 5-7 minutes, until it thickens slightly.

Step 5: Combine and Serve

Add the Meatballs to the Sauce: Once the sauce has thickened, gently place the cooked lentil meatballs into the sauce and simmer for another 5 minutes to let the flavors meld together.
Serve: Serve the lentil meatballs with tomato sauce over pasta, rice, or your favorite grain. Garnish with fresh herbs if desired.

Cooking Tips

Texture Matters: Be careful not to over-mash the lentils when preparing the meatball mixture. Leaving some whole lentils will add texture to the meatballs, giving them a more satisfying bite.

Customize the Flavor: Feel free to adjust the seasonings in the lentil mixture to your taste. You can add cumin, paprika, or even curry powder for a different flavor profile.
Baking Option: If you prefer to avoid frying, you can bake the meatballs. Preheat your oven to 375°F (190°C) and place the formed lentil meatballs on a parchment-lined baking sheet. Bake for 20-25 minutes, flipping halfway through, until they are golden and crispy on the outside.
Rice Options: You can use any type of cooked rice for this recipe, such as white rice, brown rice, or even quinoa for an extra boost of protein.

Storage

Refrigeration: Store any leftover lentil meatballs in an airtight container in the refrigerator for up to 3 days. Reheat them gently in a skillet or microwave before serving.
Freezing: These lentil meatballs freeze well. Let them cool completely, then freeze them in a single layer on a baking sheet. Once frozen, transfer them to a freezer-safe container or bag and store for up to 3 months. When ready to serve, thaw in the refrigerator overnight and reheat in the sauce.

Nutritional Facts (Per Serving, Approximate)

Calories: 300 kcal

Protein: 12g
Carbohydrates: 48g
Fat: 9g

Fiber: 12g
Sugar: 6g
Sodium: 350mg

FAQs

1. Can I use red lentils instead of green lentils?
Green lentils hold their shape better and provide a heartier texture for meatballs, but you can use red lentils if that’s what you have. Just be aware that the texture might be softer.

2. Can I make these lentil meatballs gluten-free?
Yes! This recipe is naturally gluten-free as long as the flour in the sauce and any rice you use is certified gluten-free.

3. What can I serve with lentil meatballs?
You can serve lentil meatballs with pasta, rice, or quinoa, or even as part of a salad. For a lighter meal, pair them with steamed vegetables or a simple green salad.

4. Can I make the sauce spicier?
Absolutely! Add chili flakes or a dash of hot sauce to the tomato sauce for a spicy kick.

5. Can I make this recipe oil-free?
Yes, you can bake the meatballs instead of frying them and omit the olive oil in the sauce. Use a non-stick skillet or pan for frying, or bake the meatballs on parchment paper.

Conclusion

Lentil meatballs are a fantastic plant-based alternative to traditional meatballs, offering a great source of protein, fiber, and flavor. They are versatile and can be enjoyed in a variety of dishes, from pasta to rice bowls. With simple ingredients and easy preparation, this dish is perfect for a weeknight dinner or meal prep. Enjoy the delicious flavors of herbs, spices, and savory tomato sauce with this wholesome recipe.