Lentil Meatballs

Ingredients

• 1.5 cup brown or green lentils (cooked and drained)
• 0.5 onion (finely diced)
• 2 clove garlic (minced)
• 0.5 cup breadcrumbs (use gluten-free if needed)
• 1 flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water)
• 1 tsp dried oregano
• 1 tbsp soy sauce or tamari (for umami flavor)
• 1 tbsp tomato paste
• 1 tbsp olive oil (for sautéing)
• salt and pepper (to taste)

Steps

1. 1

   Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.

2. 2

   In a small bowl, prepare the flax egg by mixing 1 tablespoon of ground flaxseed with 3 tablespoons of water. Let it sit for 5 minutes until it thickens into a gel-like consistency.

3. 3

   Heat olive oil in a skillet over medium heat. Add the diced onion and sauté for 3-5 minutes until translucent. Add the minced garlic and cook for another minute until fragrant.

4. 4

   In a food processor, pulse the cooked lentils a few times until they are partially mashed but still have some texture. Do not over-process into a paste.

5. 5

   Transfer the pulsed lentils to a large mixing bowl. Add the sautéed onion and garlic, breadcrumbs, flax egg, oregano, soy sauce, tomato paste, salt, and pepper.

6. 6

   Mix all ingredients thoroughly until the mixture holds together when squeezed. If it is too wet, add more breadcrumbs; if too dry, add a teaspoon of water.

7. 7

   Scoop about 2 tablespoons of the mixture at a time and roll into balls. Place them on the prepared baking sheet.

8. 8

   Bake for 20-25 minutes, turning halfway through, until the meatballs are firm and golden brown on the outside.

9. 9

   Serve warm with your favorite pasta sauce or in a sub sandwich.

Notes

The author suggests these as a sustainable alternative to meat to reduce water usage. For best results, ensure the lentils are well-drained before mashing to prevent the meatballs from becoming mushy.

Nutrition per serving

• main
• vegetarian
• vegan
• plant-based
• meat-free
• lentils
• healthy
• sustainable