Vegan Lentil "Meatballs"

These vegan lentil meatballs are great with pasta, potato or in a wrap

One of the first vegan recipes I made was lentil burgers. I was shocked by how good they were, you didn't even need a bap or ketchup to enjoy them, they were so tasty. This made me wonder if the recipe could be used to make meatballs (lentil balls) instead. The recipe had to be tinkered with a little, but it's basically the same. Best of all, it's really simple.

A perfect meal for a vegan or meat eater

Vegan Lentil "Meatballs"

This recipe uses dried lentils, but tinned lentils can be used instead to cut down the cooking time. The tinned lentils need to be drained really well before using and may need an extra 5 minutes in the over to make them firm and golden brown.

Ingredients:

• 200 grams dry green or brown lentils

• 1 tablespoon olive oil

• 1 large onion, finely chopped (frozen onion can be used instead as long as it is well chopped)

• 2 cloves garlic, minced (dried garlic can also be used)

• 100 grams breadcrumbs (use gluten-free if necessary)

• 2 tablespoons ground flaxseed mixed with 6 tablespoons water (flax egg)

• 50 grams grated carrot

• 50 grams grated courgette

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• 1 teaspoon smoked paprika

• Salt and pepper to taste

• 2 tablespoons nutritional yeast (optional)

• 2 tablespoons tomato paste

• Fresh basil for garnish

Instructions:

1. Cook the Lentils: Rinse the lentils under cold water. In a medium pot, combine the lentils with 600 ml of water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes, or until the lentils are tender. Drain any excess water and set aside to cool slightly If using tinned lentils drain them really well and set aside.

2. Prepare the Flax Egg: In a small bowl, combine the ground flaxseed with water. Stir well and let sit for about 10 minutes until it becomes gel-like.

3. Sauté the Vegetables: In a large pan, heat the olive oil over medium heat. Add the chopped onion and cook until translucent, about 5 minutes. Add the garlic and cook for another minute.

4. Combine Ingredients: In a large mixing bowl, combine the cooked lentils, sautéed onion and garlic, breadcrumbs, grated carrot, grated zucchini, flax egg, oregano, basil, smoked paprika, salt, pepper, nutritional yeast, and tomato paste. Mix well until everything is evenly combined. You can use a potato masher or food processor to mash the mixture slightly, but leave some texture.

5. Form the Meatballs: Preheat your oven to 200°C (180°C fan/gas mark 6, 175°C if using an airfryer). Line a baking sheet with greaseproof paper. Using your hands, form the lentil mixture into balls, about the size of a golf ball, and place them on the prepared baking sheet.

6. Bake: Bake the lentil meatballs in the preheated oven for 25-30 minutes, or until they are firm and golden brown on the outside. Turn them halfway through baking to ensure even cooking.

7. Serve: Garnish with fresh basil and serve with your favourite pasta and marinara sauce, in a sub roll, or on their own as a snack.

Health Benefits

These lentil meatballs are so healthy it's unreal. Protein, fibre, vitamin A, omega oils. It doesn't get much better than this:

• Lentils: High in protein, fibre, iron, and folate. They help in maintaining heart health, digestive health, and stabilising blood sugar levels. Folate is needed for making healthy red blood cells.

• Olive Oil: Contains healthy monounsaturated fats and antioxidants. It supports heart health and reduces inflammation.

• Onion: Rich in antioxidants and sulphur compounds. Onions have anti-inflammatory properties and can improve heart health.

• Garlic: Contains allicin, which has medicinal properties. It can boost the immune system and lower blood pressure.

• Flaxseed: High in omega-3 fatty acids and fibre. They promote digestive health and may lower cholesterol levels.

• Carrot: High in beta-carotene, fibre, and antioxidants. They support eye health and improve skin health.

• Courgette: Courgettes, or zucchinis, are low in calories but are high in vitamins A and C. Courgettes aid in digestion and support a healthy immune system.

• Nutritional Yeast: Fortified nutritional yeast is a good source of B vitamins, vitamin D and protein. It has a cheesy flavour and is often fortified with vitamin B12, which is essential for vegans.

Once you've mastered making your lentil meatballs you can batch cook them and store them in the freezer for up to a year so that they're ready for spaghetti, a pasta bake or meatball sub.

Enjoy your vegan lentil meatballs!