Ingredients and Their Benefits
Cooked Lentils (1 cup):
Lentils are an excellent source of plant-based protein and dietary fiber. They are also rich in essential nutrients like iron, folate, and potassium. Green or brown lentils work best for this recipe as they hold their shape well and provide a hearty texture.
Breadcrumbs (1/2 cup):
Breadcrumbs help bind the meatballs and provide structure. They also add a slight crispiness to the exterior when fried. You can use store-bought or homemade breadcrumbs. For a gluten-free option, use gluten-free breadcrumbs.
Finely Chopped Onion (1/2 cup):
Onions add a depth of flavor and slight sweetness to the meatballs. They are also rich in antioxidants and have anti-inflammatory properties.
Garlic Cloves, Minced (2):
Garlic enhances the flavor profile of the meatballs, adding a warm, savory note. It is also known for its immune-boosting properties.
Tomato Paste (1 tablespoon):
Tomato paste adds a rich, umami flavor and a touch of acidity, balancing the overall taste. It also gives the meatballs a pleasant color.
Ground Flaxseed (1 tablespoon):
Ground flaxseed acts as a vegan binder, replacing eggs. It is also a great source of omega-3 fatty acids and fiber.
Water (3 tablespoons):
Water is mixed with ground flaxseed to create a flax egg, which helps bind the ingredients together.
Italian Seasoning (2 teaspoons):
Italian seasoning is a blend of dried herbs like oregano, basil, thyme, and rosemary. It adds a classic Italian flavor to the meatballs.
Salt and Pepper to Taste:
Salt enhances the flavors of the ingredients, while pepper adds a mild heat. Adjust according to your taste preferences.
Olive Oil for Frying:
Olive oil is used for frying the meatballs, giving them a golden-brown crust. It is a heart-healthy fat rich in antioxidants.
Equipment Needed
Mixing bowl
Small bowl
Non-stick frying pan
Baking sheet
Parchment paper
Oven.
Preparation Instructions
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.
