Lentil & Quinoa Meatballs
Tender, protein-packed lentil and quinoa “meatballs” that are naturally gluten-free, vegan, and full of flavor. Perfect over pasta, in sandwiches, or served with your favorite sauce, they’re a quick and satisfying plant-based option for weekday dinners or meal prep.
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.
