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Hands forming vegetarian lentil meatballs mixture into balls on parchment-lined baking sheet

Vegetarian Lentil Meatballs

Tender, protein-packed vegetarian meatballs made with lentils and walnuts, delivering 12-15g protein per serving with incredible savory flavor.
Prep Time 20 minutes
Cook Time 45 minutes
Chilling Time 30 minutes
Total Time 1 hour 5 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: Italian, Mediterranean
Calories: 315

Ingredients
  

  • 1 cup dry brown or green lentils rinsed (190g)
  • cups vegetable broth or water for cooking lentils (590ml)
  • 1 tablespoon olive oil
  • 1 medium yellow onion finely chopped
  • 2 medium carrots finely grated
  • 3-4 cloves garlic minced
  • ½ cup walnuts finely chopped (50g)
  • ¾ cup panko breadcrumbs 75g, use gluten-free if needed
  • 1 large egg or 1 flax egg
  • 2 tablespoons tomato paste
  • 1 tablespoon soy sauce or tamari for gluten-free
  • teaspoons Italian seasoning
  • ½ teaspoon smoked paprika
  • ¼ cup fresh parsley finely chopped
  • ½ teaspoon salt or to taste
  • ¼ teaspoon black pepper or to taste

Equipment

  • Medium saucepan
  • Large skillet
  • Large mixing bowl
  • Baking sheet
  • Parchment paper
  • Food processor (optional)

Method
 

  1. Combine rinsed lentils and vegetable broth in a medium saucepan. Bring to boil, then reduce heat to low, cover, and simmer 20-25 minutes until tender but not mushy. Drain excess liquid thoroughly and set aside to cool.
  2. Heat olive oil in large skillet over medium heat. Add onion and carrot, sauté 6-8 minutes until softened and onion becomes translucent. Add garlic and cook 1-2 minutes until fragrant. Stir in tomato paste and cook 1-2 minutes, stirring constantly. Remove from heat and cool slightly.
  3. Finely chop walnuts or pulse in food processor until they resemble coarse crumbs. For enhanced flavor, lightly toast in a dry pan before chopping.
  4. In large mixing bowl, combine cooled lentils, sautéed vegetable mixture, walnuts, breadcrumbs, Italian seasoning, smoked paprika, parsley, salt, and pepper. Add egg and soy sauce, then mix until just combined. Don't overmix.
  5. Cover mixture and refrigerate 15-30 minutes. Preheat oven to 400°F (200°C) and line baking sheet with parchment paper.
  6. Using slightly damp hands, roll 1.5-2 tablespoons of mixture into firm balls about 1.5 inches in diameter, making 20-24 meatballs.
  7. Bake 20-25 minutes until browned, firm, and slightly crispy outside. Can flip halfway through for even browning.

Notes

Use brown or green lentils for best texture. Don't overcook lentils - they should hold their shape. Drain thoroughly to prevent mushy meatballs. Can be made vegan using flax egg and ensuring breadcrumbs are vegan. For gluten-free, use gluten-free breadcrumbs and tamari.