These easy to make plant-based lentil meatballs taste great cooked in marinara sauce and boost the pant protein in your pasta dish.
Why Lentil Meatballs?
I love meat alternatives as I’ve sure you’ve noticed since they do appear in my recipes from time to time. Some people have problems with fake meats like Beyond and Impossible because they are still very processed and no better that real meat. People eat vegetarian/vegan for many reasons and some people are looking for vegetable based foods that are “healthy” and others are looking for a product that imitates meat texture and flavor as much as possible (regardless of ingredients). I love them all, but if you are looking to make your own meat substitute made of plants at a lower price point, check out these simple lentil meatballs! They are so easy to make and they provide plant protein to spice up you plain pasta.
Let’s break down some of the reasons lentils are great to incorporate into your diet! First, lentils are a good source of plant-based protein (17g per cup of cooked lentils). Along with protein, they are also a good source of iron which can be difficult for some people to consume enough of when they eat a plant-based diet. Protein will help you feel full longer, so I’m always trying to incorporate plant-protein into my meals.
Another benefit of lentils is they are a great source of fiber. We need fiber to help us feel full, keep our digestion regular, and lower cholesterol levels. One cup of lentils has 15.6g of fiber which is 63% of the recommended daily value! Lentils also contain resistant starch which acts similar to fiber in the body. The cool part about resistant starches is they act as prebiotics. A prebiotic is a food that feeds probiotics or the good bacteria living in our gut. Even though we cannot digest these fibers, the good bacteria in our gut can. They can produce short-chain fatty acids which our intestine cells use for energy! What a cool symbiotic relationship!
Culinary Skill: Building A Sauce
Building a sauce is all about layering flavors and combining different types of ingredients to get a sauce with depth. Using vegetables, herbs, spices, acids, salt and pepper you can build a flavorful sauce. Just don’t forget to taste as you go!
Step 1: Aromatics
Even if you’re not familiar with the word aromatics, I bet you can name a few! They are the base of so many dishes like carrot, celery, and onion (mirepoix) as well as garlic. Aromatics are sautéed in a fat like oil or butter to release their flavors to make the base of a dish.
Step 2: Spices
Dried herbs and spices are a great tool because they are inexpensive and keep in the pantry. You can get the most out of your spices by blooming them in oil or in your sauce over the heat to get the most flavor out of them.
Step 3: SALT!
For the love of all things holy, salt your food! when you build a sauce from scratch, you are the only person adding salt (unlike a processed sauce that already contains sodium). Salt gives your food flavor and highlights other flavors in your sauce. Taste as you go and make the sauce to your taste preferences.
Step 4: Acid
Acids help brighten up a dish and round out the flavor. If a dish is tasting “flat” like something is missing and you already added salt, then try something acidic. You can use lemon, lime, vinegar, or wine depending on the dish.
Step 5: Fresh Herbs
If you want to add fresh herbs to your sauce, add them last! Unlike dried herbs, fresh herbs are delicate, and if you simmer them in your dish too long, then their flavor compounds will evaporate. Add them at the last minute for a fresh finish.
Lentil Meatballs
Ingredients
- ½ cup dried lentils
- 1½ cups water
- 8 oz. mushrooms
- 1/2 medium yellow onion
- 3-4 cloves garlic
- 1 tsp thyme
- 1 tsp oregano
- 1 tsp tsp basil
- 1 tsp rosemary
- ½ tsp pepper
- ¼ tsp salt
- 2 tbsp flour
Instructions
- Preheat the oven to 350°F.
- Add the dried lentils to 1½ cups of water in a sauce pan and bring to boil. Cover the lentils with a tight fitting lid and reduce to simmer. Simmer for 15-20 minutes until the liquid is absorbed and the lentils are soft. Any remaining liquid can be drained off.
- While the lentils are cooking, remove the mushroom stems and slice the mushrooms. Remove the papery layer of the onion and dice the onion into ¼-inch pieces.
- Add the mushrooms and onion to a skillet and sauté until the mushrooms are soft and the onion is translucent.
- Cut off the ends of the garlic clove and press the clove under the flat side of a knife to remove the papery layer. Mince the garlic and add it to the skillet.
- Add the spices to the skillet and stir to combine. Cook until the garlic is fragrant.
- When the lentils and mushrooms are soft, add the lentils, mushroom mixture, and flour to a food processor.
- Pulse the food processor until the mixture is soft and fully incorporated.
- Remove the dough and roll into 12 equal balls (about 1/2 inch across). Slightly dampen your hands to prevent the mixture from sticking. Place the balls on a baking sheet and bake for 20 minutes.
Notes
Basic Marinara Sauce
Ingredients
- 2 tbsp olive oil
- ½ medium yellow onion
- 3-4 cloves garlic
- 1 28 oz. can whole peeled tomatoes
- ½ tsp oregano
- ½ tsp thyme
- ½ tsp rosemary
- ½ tsp basil
- ¼ tsp salt
- ¼ tsp black pepper
- ¼ cup red wine
Instructions
- To a large skillet over medium heat, add the oil and half an onion diced. Cook about 5 minutes until translucent.
- Once the onions have cooked, add the minced garlic and cook until fragrant.
- Add the whole can of whole peeled tomatoes, and use the spoon to crush the tomatoes. Bring to a simmer.
- Add all the spices and the red wine or balsamic vinegar. Mix to combine and simmer for about 10-15 minutes until the alcohol has cooked off and the flavors have combined.