These Lentil and Quinoa “Meatballs” are a wholesome, plant-based twist on a classic comfort food.
Packed with protein and fiber from lentils and quinoa, they’re naturally gluten-free, low in saturated fat, and perfect for a nourishing meal.
Quick to prepare and versatile, they’re ideal for easy weeknight dinners, meal prep, or satisfying vegetarian and vegan meals any day.
Lentil & Quinoa Meatballs
Equipment
- 2 small saucepans
- Large skillet
- Food Processor
- Large Mixing Bowl
- Wooden spoon or spatula
- Measuring Cups and Spoons
- Knife and cutting board
Ingredients
- 1 cup green lentils uncooked
- ½ cup quinoa uncooked
- 3 cups low-sodium vegetable broth for cooking lentils and quinoa
- 1 tablespoon olive oil for sautéing onions
- 3 tablespoons olive oil for cooking meatballs
- ½ medium red or yellow onion minced
- 1 clove garlic minced
- 1 ½ tablespoons Italian seasoning
- ¼ cup gluten-free oats or gluten-free breadcrumbs
- ¼ teaspoon salt
Instructions
- Prepare the Lentils: Begin by thoroughly rinsing 1 cup of green lentils under cold water. This removes any dust or impurities and ensures a clean taste. Transfer the lentils to a small saucepan and pour in 2 cups of low-sodium vegetable broth. Place the saucepan over medium heat and bring the liquid to a gentle boil. Once boiling, reduce the heat to low, cover, and simmer for 20–25 minutes or until the lentils are tender but not mushy. Stir occasionally to prevent sticking, and taste for doneness. Drain any excess liquid and set the lentils aside to cool slightly.
- Cook the Quinoa: While the lentils are simmering, rinse 1/2 cup of quinoa under cold running water to remove its natural bitter coating, called saponin. Add the quinoa to a separate small saucepan along with 1 cup of vegetable broth. Bring to a boil over medium heat, then reduce to a gentle simmer. Cover the pan and cook for 12–15 minutes until the quinoa has absorbed all the liquid and the grains are tender with a slightly fluffy texture. Once done, remove from heat, let it sit covered for 2–3 minutes, then fluff with a fork and set aside.
- Sauté the Onions: Peel and finely chop 1/2 medium onion of your choice—red or yellow works well. Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the minced onion and sauté for 5–8 minutes, stirring occasionally, until the onions become translucent, tender, and lightly golden. This step develops a natural sweetness and depth of flavor that enhances the meatballs. Once cooked, transfer the onions to a small bowl and allow them to cool slightly.
- Blend the Base Mixture: Place the cooked lentils, cooked quinoa, 1/4 cup of gluten-free oats, and 1 clove of minced garlic into a food processor. Blend until the mixture becomes smooth and sticky, forming a cohesive base. If the mixture appears too dry or crumbly, gradually add water one tablespoon at a time while blending until it reaches a pliable consistency that holds together when pressed. The mixture should be thick but easy to shape.
- Combine the Ingredients: Transfer the blended lentil and quinoa mixture into a large mixing bowl. Add the sautéed onions, 1 1/2 tablespoons of Italian seasoning, and 1/4 teaspoon of salt. Gently fold everything together with a spatula or spoon until the ingredients are evenly distributed. Make sure the seasoning is thoroughly incorporated to ensure every bite is flavorful.
- Shape the Meatballs: Wash your hands thoroughly. Scoop a small portion of the mixture, roughly the size of a golf ball, and roll it between your palms to form a smooth, firm ball. Repeat this process until all the mixture is shaped into 30–34 uniform meatballs. Work carefully, as the mixture is soft and can break apart easily if pressed too hard.
- Heat the Skillet: Add 3 tablespoons of olive oil to a large non-stick or stainless steel skillet. Place the skillet over medium to medium-high heat and allow the oil to warm for 1–2 minutes. The oil should shimmer slightly but not smoke. Properly heating the skillet ensures even browning and prevents the meatballs from sticking.
- Cook the Meatballs: Carefully place the meatballs into the hot skillet, leaving a little space between each one. Cook for 8–10 minutes, gently rotating each meatball occasionally with a spatula or using a fork to slide underneath and turn. Be extra gentle during this step, as the meatballs are delicate and soft. The goal is to achieve a golden-brown exterior while keeping the inside tender and moist.
- Serve and Enjoy: Once the meatballs are evenly browned and heated through, remove them from the skillet and place them on a plate lined with paper towels to absorb any excess oil. Serve immediately over gluten-free pasta, in a sandwich with gluten-free bread and sauce, or simply with your favorite pasta sauce as a comforting vegan main. These meatballs also keep well in the fridge for meal prep and can be reheated gently in a skillet or oven before serving.
Notes
- For best results, rinse lentils and quinoa thoroughly before cooking to remove any bitterness or dust.
- The meatballs are naturally soft; handle gently when shaping and turning in the skillet.
- If you prefer a firmer texture, refrigerate the mixture for 15–20 minutes before rolling into balls.
- Gluten-free oats or breadcrumbs can be substituted depending on what you have on hand.
- Adjust seasoning to taste; herbs like parsley or basil can add extra flavor.
- These meatballs reheat well in the oven or skillet, making them perfect for meal prep.
Chef’s Secrets: Perfectly Fluffy Protein Balls
The key to achieving tender yet firm meatballs lies in balancing moisture and binding ingredients.
Cooking lentils and quinoa just until tender ensures they hold together without becoming mushy.
Sautéing onions slowly until golden enhances sweetness and adds depth of flavor.
Using gluten-free oats or breadcrumbs as a binder helps the mixture maintain shape while keeping it soft.
When pan-frying, gently roll or lift the meatballs with a spatula instead of pressing down, preserving their delicate structure.
Finally, letting the mixture rest briefly before forming balls can make rolling easier and more consistent.
Serving Suggestions: Versatile Meal Ideas
These lentil and quinoa meatballs are remarkably versatile and can be served in numerous ways.
For a classic approach, plate them over gluten-free pasta with a rich tomato or marinara sauce.
They also make excellent vegan “meatball” sandwiches using toasted gluten-free buns and a sprinkle of fresh herbs.
For a lighter option, serve alongside roasted vegetables, quinoa salad, or a crisp green salad.
Even as an appetizer, they shine with a dipping sauce like spicy tomato, tahini, or vegan pesto.
Their firm yet tender texture pairs beautifully with both hearty and fresh accompaniments.
Storage Tips: Keep Meatballs Fresh
To store cooked meatballs, let them cool completely at room temperature, then transfer to an airtight container.
Refrigerated, they last up to 4–5 days and maintain flavor when gently reheated in a skillet or oven.
For longer storage, freeze the meatballs in a single layer on a baking sheet for 1–2 hours, then transfer to a freezer-safe bag or container; they can last up to 3 months.
Thaw overnight in the refrigerator before reheating.
You can also freeze the uncooked mixture, shaping meatballs after thawing to ensure freshness.
Frequently Asked Questions
1. Can I bake these meatballs instead of pan-frying?
Absolutely! Preheat your oven to 375°F (190°C), place the meatballs on a lined baking sheet, and bake for 20–25 minutes, turning halfway for even browning. This is a great oil-free option.
2. Can I use different types of lentils or grains?
Yes, but keep in mind that red lentils may become too soft, while brown or black lentils hold shape better.
Quinoa can be swapped with millet or couscous, but adjust cooking times accordingly.
3. How do I make the meatballs spicier or more flavorful?
Add a pinch of crushed red pepper, smoked paprika, or chopped fresh herbs like parsley, cilantro, or basil.
Garlic powder, onion powder, or a splash of soy sauce can also enhance depth of flavor.
4. Can I prepare these in advance for meal prep?
Definitely! The mixture can be shaped into balls and stored in the refrigerator for up to a day before cooking.
Cooked meatballs can also be refrigerated or frozen for convenient meal prep during the week.
5. Are these meatballs suitable for kids or picky eaters?
Yes! They have a mild, comforting flavor and a soft texture that most kids enjoy.
You can also coat them lightly in tomato sauce or cheese alternatives to make them more appealing for young eaters.
