A dietary staple of many countries, lentils are a brilliant source of protein, folate, fiber, iron, potassium, and manganese. Lentils have been found to improve cholesterol levels in people with diabetes. They may also protect against breast cancer in women.

Lentils are a versatile food! Their thick, earthy texture and high protein content makes them an excellent alternative for meat. Here is a recipe for hearty, plant-based “meatballs” using lentils.

Ingredients

• 1 cup dried lentils
• 2 cups vegetable broth or water
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 carrot, grated
• 1/2 cup rolled oats
• 1/4 cup nutritional yeast (optional, for added flavor)
• 2 tablespoons tomato paste
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon smoked paprika
• Salt and pepper to taste
• 1/4 cup chopped fresh parsley (optional, for garnish)
• Marinara sauce or your favorite pasta sauce for serving

 

Instructions

1. Rinse the lentils thoroughly under cold water. In a medium saucepan, combine the rinsed lentils and vegetable broth (or water). Bring to a boil over medium-high heat, then reduce the heat to low, cover, and simmer for about 20-25 minutes or until the lentils are tender and cooked through. Drain any excess liquid and set aside.
2. In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for 2-3 minutes until it becomes translucent.
3. Stir in the minced garlic and grated carrot. Cook for another 2 minutes until the carrot softens slightly.
4. In a food processor, combine the cooked lentils, sautéed onion and carrot mixture, rolled oats, nutritional yeast (if using), tomato paste, dried oregano, dried basil, smoked paprika, salt, and pepper. Pulse until everything is well combined and forms a thick and slightly chunky mixture. If the mixture is too dry, you can add a tablespoon of water at a time until it reaches the desired consistency.
5. Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
6. Form the lentil mixture into small meatball-sized balls and place them on the prepared baking sheet.
7. Bake the lentil meatballs in the preheated oven for 25-30 minutes or until they are golden brown and crispy on the outside.
8. Garnish with chopped fresh parsley if desired, and serve the lentil meatballs with your favorite marinara sauce or pasta sauce. 

Enjoy these delicious and nutritious vegetarian/vegan meatballs as a tasty plant-based alternative to traditional meatballs. Serve them over spaghetti or in a sandwich for a delightful meal!