Lentil Meatballs

Vegan & Gluten Free

Golf ball sized lentil meatball dough on parchment lined cookie sheet.

Dice veggies really small for the best consistency.

These hit the spot for that savory, comfort food craving we all have once in awhile! They have a crispy, fried texture on the outside and soft, almost creamy flavor on the inside with chunks of fresh veggies all mixed in. 

You have to just trust us on this one - these are AMAZING! Both of our husbands looked at us like we were crazy when we made these and now both are requesting this dish weekly. They come together in under 45 minutes and you can easily double your batches and freeze them for another quick meal down the line. 

You can have about 5 of these guys for just over 300 calories and only 3.2 grams of fat. The lentil base means they are packed with protein (18 grams) and offer MORE THAN your daily allowance for fiber! These are naturally vegan and can be gluten free as well (see recipe).

We like to pair these with warmed marinara sauce and braised garlic greens or roasted broccoli on the side. 

As you mix the cooked lentils with the other ingredients, the lentils sort of 'cream' or 'mush' a bit and a sticky 'batter' will be formed. You can cook these right away by following the directions on the recipe and/or double and freeze a batch or two for later. To do this simply line a cookie sheet with parchment paper and drop golf ball sized dough pieces 1/2 inch apart, then freeze overnight. Remove cookie sheet from the freezer in the morning and place meatballs in a freezer safe bag or container for up to 3 months. When you need a quick meal on a busy weeknight, simply allow them to defrost on the counter-top for about 15 minutes (or until soft) and then cook as directed. They may need to cook a little longer than a fresh batch. 

Lentil Meatballs (PRINT RECIPE) (PRINT GLUTEN FREE RECIPE) (PRINT ANTI-INFLAMMATORY RECIPE)
4+ servings (Makes 4-5 meatballs per person with a few left over)

Ingredients:
1 cup dry red or yellow lentils
2 cups water
½ tablespoon grapeseed oil
1 small red onion
1 medium zucchini
1 medium carrot
1 clove garlic
1 handful fresh parsley
½ cup breadcrumbs/gluten free breadcrumbs or download the Anti-Inflammatory recipe above that is grain free
1 tablespoon flour (All purpose or chickpea)
1 tablespoon soy sauce or tamari/gluten free soy sauce or tamari or coconut aminos
Salt and pepper to taste
Grapeseed oil for frying—about 2 tablespoons

Directions:

1. Combine the lentils and water in a medium saucepan and bring to a boil.  Cook until all the water is absorbed and lentils are soft—about 8 minutes.  If the water gets absorbed and the lentils are still not soft, add water 2 tablespoons at a time and continue to cook.
2. While lentils cook, grate the carrot and finely chop the zucchini, red onion, garlic and parsley.  
3. Heat a medium saucepan over medium-high heat.  Add the ½ tablespoon grapeseed oil and saute the carrot, zucchini, onion and garlic.  Season with salt and pepper to taste.  Cook until onion is translucent, about 8 minutes.  Transfer to a large bowl and set aside.
4. When the lentils are done cooking, add them to the bowl with the veggies.  Also add the parsley, soy sauce, flour and breadcrumbs.  Mix well—I used my hands.  This should form into a dough-like texture that sticks together.  If it does not, add a little more flour and keep mixing.
5. Heat a large pan over medium-high heat.  While pan heats, start rolling your dough into balls.  Each one should be roughly the size of golf balls.  Add the oil to the pan, and put the balls in as you roll them.  Fry until golden brown on all sides. Use a spatula to move them around so they get a crispy outside. 
6. Serve hot.
   
   

Let us know what you think after you've tried them!! Happy Eating!
~Jennifer & Billie