Vegetarian Gluten-Free Lentil Meatballs
Description
Healthy, packed with protein and gluten-free, these vegetarian meatballs make a delicious, meatless meal. Serve with your choice of pasta with your favorite sauce or serve on a sandwich or as an appetizer.
Ingredients
Meatballs:
3/4 c. dried green, brown, or French lentils
1 1/2 c. low-sodium vegetable or chicken broth, plus more as needed
2 t. olive oil
1/2 c. diced yellow onion from about 1/2 medium onion
1 c. shredded carrots
2 cloves garlic, minced (about 2 t.)
1/2 c. old-fashioned rolled oats or quick-cooking oats (DO NOT use instant or steel cut)
1/4 c. chopped fresh Italian parsley
1 1/2 T. tomato paste
1 t. dried oregano
1/2 t. kosher salt
1/4 t. black pepper
1 large egg
non-stick cooking spray
For Serving: Prepared whole wheat pasta noodles, zucchini noodles, or sweet potato noodles and good-quality red pasta sauce (store bought or homemade) or pesto
Directions
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Measure the lentils, pick over and discard shriveled lentils or small pieces of rock or other debris. Place in a colander or strainer. Rinse well under cool water; drain.
Cook the lentils: Place the rinsed lentils in a medium saucepan with the broth; bring to a rapid simmer over medium high heat; reduce heat to a very low simmer. There should be a few small bubbles and the lentils should be barely moving. Allow to gently simmer for 20 - 30 minutes, until lentils are tender. Keep an eye on them to be sure they don't dry out. The lentils should always be just barely covered with liquid. If the lentils are not yet tender but the liquid has been has been absorbed, just add more water and continue cooking. Drain off any excess liquid; set aside.
Meanwhile, heat the olive oil in a medium skillet over medium-low heat. When hot, add the onion; cook until onion is translucent and lightly brown, 6 - 8 minutes. Stir in the carrots; cook for 2 minutes; stir in the garlic; cook until fragrant, about 1 minute.
Place the oats and parsley in the bottom of a food processor fitted with a steel blade; pulse a few times to begin breaking up the oats; add the cooked lentils, onion mixture, tomato paste, oregano, salt and pepper. Pulse a few times to start combining the mixture; crack in the egg. Pulse a few more times until the mixture is combined but the lentils still have some texture; set aside; let rest for 10 minutes or refrigerate overnight.
Preheat the oven to 425 degrees. Line a large rimmed baking sheet with parchment paper; coat the paper with non-stick spray.
Roll the lentil mixture into balls that are about 1 1/2 inches across, about the size of a golf ball. Arrange balls in a single layer on the baking sheet; mist the tops with non-stick spray. Cook for 10 minutes; turn, mist again with non-stick spray; continue baking 8 - 10 minutes, until meatballs are browned and lightly crisp.
Serve warm with pasta or vegetable noodles and your favorite sauce.
To make this vegan, use a flax egg in place of the egg that is called for in the recipe.
Make-ahead options: Unshaped lentil “batter” or shaped, unbaked lentil balls can be stored in the refrigerator 1 day in advance. Bake (or shape and bake) as instructed.
Store leftovers in the refrigerator for up to 4 days. Reheat gently in the microwave.
Makes 18 (1 1/2 inch) meatballs: 6 servings, each serving is 3 meatballs.