Vegan Lentil Meatballs
These vegan lentil meatballs are soft, flavorful, and protein-rich, made without oil and packed with healthy pumpkin seeds. Perfect for pasta, rice, or veggie noodles, they are a quick, satisfying, and nutritious option for any weeknight dinner or meal-prep plan.
Equipment
- Food processor (1)
- Skillet – 1
- Baking tray – 1
- Parchment paper (enough to line tray)
Ingredients
- 1 yellow onion finely chopped
- 1 large carrot peeled and diced
- 4 garlic cloves minced
- 2 cups cooked green lentils approx. ¾ cup dry
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- ¼ cup nutritional yeast
- 1 teaspoon sea salt
- 1 cup pumpkin seeds
Optional for serving:
- Pasta of choice
- Sweet potato noodles or spiralized vegetables
- Tomato sauce
Instructions
- Preheat and Prepare the Oven: Begin by preheating your oven to 400°F (204°C). While the oven warms, line a large baking tray with parchment paper. This prevents the meatballs from sticking and makes cleanup simple. Having the oven ready before shaping the meatballs ensures they bake evenly and maintain a firm texture.
- Sauté the Aromatics: In a medium skillet, add the finely chopped yellow onion, diced carrot, and minced garlic. Instead of oil, pour in 1–2 tablespoons of water to help the vegetables cook without sticking. Place the skillet over medium heat and sauté for approximately 5 minutes, stirring occasionally. The vegetables should become tender and fragrant but not browned. Add more water as needed to prevent sticking.
- Blend the Base Mixture: Transfer the cooked vegetables to a food processor. Add the cooked green lentils, tomato paste, dried oregano, dried basil, nutritional yeast, and sea salt. Pulse until fully combined but still retaining some texture — avoid creating a smooth puree. Scrape down the sides of the processor occasionally to ensure even mixing. This forms the flavorful base that holds the meatballs together.
- Incorporate the Pumpkin Seeds: Add the pumpkin seeds to the processed mixture. Pulse a few times to break the seeds into smaller pieces and evenly distribute them. Avoid over-processing, as some texture is essential for a satisfying bite and proper structure.
- Taste and Adjust Seasoning: Before shaping the meatballs, taste the mixture and adjust seasoning as needed. Add more salt, oregano, or basil if necessary. Proper seasoning ensures every meatball is flavorful and balanced.
- Shape the Meatballs: Wet your hands slightly to prevent sticking, then scoop portions of the mixture and roll them gently into 1–1.5 inch balls. Place each meatball on the prepared tray with a little space in between to bake evenly. You should have around 20 meatballs in total.
- Bake to Perfection: Place the tray in the preheated oven and bake for 25–30 minutes. Halfway through, gently rotate the tray to ensure even baking. The meatballs should firm up, develop a slightly golden exterior, and remain tender inside. Baking this way ensures the lentils and vegetables cook fully without drying out.
- Rest Before Serving: After baking, allow the meatballs to rest on the tray for 3–5 minutes. This brief cooling period helps them set, making them easier to handle and less likely to crumble.
- Serving Suggestions: These meatballs can be enjoyed alone as a protein-packed snack or served with tomato sauce over pasta, rice, or spiralized vegetables such as sweet potato or zucchini noodles. They are also excellent for meal prep, reheating easily throughout the week.
- Storage Instructions: Store leftover meatballs in an airtight container in the refrigerator for 3–4 days. For longer storage, freeze them in a single layer, then transfer to a freezer-safe container for up to three months. To reheat, bake in a preheated oven at 350°F (175°C) for 10–15 minutes, or microwave until warmed through. Avoid reheating from frozen directly to maintain even texture.
Notes
- Use green lentils rather than red, as green lentils hold their shape better when baked. Red lentils tend to become mushy, which can make the meatballs too soft.
- Cook lentils slightly undercooked by 1–2 minutes, since they will continue cooking in the oven. This helps maintain a firm texture.
- Avoid over-processing the mixture in the food processor; a little texture is essential for rolling and maintaining structure. If the mixture feels too soft, refrigerate for 10–15 minutes or add oats or breadcrumbs to firm it up.
- Always use wet hands to shape the meatballs — this prevents sticking and ensures smooth, uniform balls.
- Adjust seasoning gradually. Because plant-based ingredients can taste subtle, tasting and fine-tuning the salt, herbs, and spices makes a big difference in flavor.
