Description
These easy baked Lentil Meatballs are a hearty, vegetarian, and gluten-free alternative to traditional meatballs. Made with lentils, oats, carrots, and herbs, they’re protein-packed and perfect for pairing with pasta, veggie noodles, or your favorite sauce.
Ingredients
- 3/4 cup dried green, brown, or French lentils
- 1 1/2 cups low-sodium vegetable broth or chicken broth
- 2 teaspoons extra-virgin olive oil
- 1/2 cup diced yellow onion (about 1/2 medium onion)
- 1 cup shredded carrots
- 2 cloves garlic, minced (about 2 teaspoons)
- 1/2 cup old-fashioned rolled oats or quick-cooking oats (do not use instant or steel-cut)
- 1/4 cup chopped fresh Italian parsley
- 1 1/2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1 large egg
- For serving (optional):
- Whole wheat pasta, zucchini noodles, or sweet potato noodles
- Red pasta sauce or pesto
Instructions
- Rinse the lentils and remove any debris. Drain well.
- In a saucepan, combine lentils and broth. Bring to a rapid simmer over medium-high heat. Reduce to a low simmer and cook for 20–30 minutes until lentils are tender, adding water as needed to keep them just barely covered. Drain any excess liquid.
- Meanwhile, heat olive oil in a skillet over medium-low heat. Add onion and cook 6–8 minutes until translucent. Add carrots and cook for 2 more minutes. Stir in garlic and cook for 1 more minute. Remove from heat.
- In a food processor, pulse oats and parsley to begin breaking up the oats. Add cooked lentils, onion mixture, tomato paste, oregano, salt, and pepper. Pulse a few times, then add the egg. Pulse until well combined but still slightly textured. Let the mixture rest for 10 minutes (or refrigerate overnight).
- Preheat oven to 425°F (218°C). Line a baking sheet with parchment paper and spray with nonstick spray.
- Roll mixture into 1 1/2-inch balls (about golf ball size) and place on the baking sheet. Mist tops with spray. Bake for 10 minutes, turn meatballs, mist again, and bake an additional 8–10 minutes until browned and crisp.
- Serve warm with your favorite sauce and noodles or veggie spirals.
Notes
- To make vegan, substitute egg with a flax egg (1 tbsp ground flaxseed + 3 tbsp water).
- Unshaped or shaped meatballs can be refrigerated 1 day ahead or frozen for up to 2 months (baked or unbaked).
- Leftovers keep in the fridge for 4 days. Reheat gently in the microwave or oven.
- Great served with pasta, zoodles, or over salad with sauce.
Nutrition
- Serving Size: 3 meatballs
- Calories: 112
- Sugar: 2g
- Sodium: 160mg
- Fat: 3g
- Saturated Fat: 1g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 19g
- Fiber: 6g
- Protein: 7g
- Cholesterol: 31mg
