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!
