Description
A plant-based twist on classic meatballs, flavorful and easy to make, perfect for any occasion.
Ingredients
Scale
- 1 cup cooked lentils (green or brown)
- 1 cup cooked chickpeas (or canned, drained and rinsed)
- 1/2 cup rolled oats
- 1/4 cup nutritional yeast
- 1/2 cup finely chopped onion
- 3 cloves garlic, minced
- 1 tablespoon tomato paste
- 2 tablespoons soy sauce or tamari (for gluten-free)
- 1 tablespoon olive oil (plus more for sautéing)
- 2 tablespoons ground flaxseed + 5 tablespoons water (flax egg)
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- Optional: 1/4 cup chopped fresh parsley or basil
- Optional: 1 tablespoon vegan Worcestershire sauce
- Optional: red pepper flakes (to taste)
Instructions
- In a small bowl, mix the ground flaxseed with water and let it sit for 10 minutes to create a flax egg.
- Heat olive oil in a skillet over medium heat. Sauté the chopped onions and minced garlic for about 5 minutes, or until they are translucent and fragrant.
- In a food processor, add the cooked lentils, chickpeas, rolled oats, nutritional yeast, tomato paste, soy sauce, olive oil, sautéed onions and garlic, herbs, and spices. Pulse until the mixture is combined but still has some texture.
- Add the flax egg to the food processor and pulse again to incorporate. If the mixture is too wet, add a bit more oats; if too dry, add a splash of vegetable broth.
- Use your hands or a scoop to form the mixture into 1-inch balls and place them on a parchment-lined baking sheet.
- Preheat the oven to 400°F (200°C) and bake meatballs for 25–30 minutes, flipping halfway through, until they are golden brown and firm.
- Alternatively, heat oil in a nonstick skillet over medium heat and cook the meatballs in batches, turning to brown all sides evenly.
- Let the meatballs rest for 5–10 minutes before serving.
Notes
Experiment with different herbs and spices for added flavor. You can also mix in veggies for extra nutrition.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main Course
- Method: Baking, Pan-frying
- Cuisine: Vegan
Nutrition
- Serving Size: 1 serving
- Calories: 300
- Sugar: 3g
- Sodium: 500mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 14g
- Cholesterol: 0mg
Keywords: vegan meatballs, plant-based, healthy recipe, comfort food, lentils, chickpeas