Hearty Vegan Lentil Meatballs in Savory Tomato Sauce

Table of Contents

Hearty Vegan Lentil Meatballs in Savory Tomato Sauce

Ingredients

For the Lentil Meatballs

  • 190g (1 cup) green lentils, soaked
  • 170g (1 cup) cooked white rice
  • 1 medium onion, finely diced
  • 1 large carrot, grated
  • 3 cloves garlic, minced
  • 1 teaspoon ground coriander
  • 1 teaspoon Italian herb blend
  • 1 teaspoon sea salt
  • 2 tablespoons olive oil for frying
  • ¼ teaspoon black pepper

For the Tomato Sauce

  • 1 tablespoon tomato purée
  • 1 teaspoon unbleached flour
  • 1 teaspoon organic sugar (optional)
  • 250ml (1 cup) water
  • Salt and freshly ground black pepper to taste
  • Fresh herbs for garnish

Instructions

Prepare the Meatballs

  1. Soak Lentils:
  • Soak lentils in cold water for 3 hours
  • Drain and rinse thoroughly
  1. Prepare Base:
  • Process soaked lentils in food processor until well mashed
  • Transfer to large mixing bowl
  1. Cook Aromatics:
  • Heat oil in pan over medium heat
  • Sauté diced onion until translucent (5 minutes)
  • Add grated carrot, cook 5 minutes more
  • Add minced garlic, cook 1 minute
  • Let mixture cool slightly
  1. Form Mixture:
  • Combine mashed lentils with cooked rice
  • Add sautéed vegetable mixture
  • Season with coriander, Italian herbs, salt, pepper
  • Mix thoroughly
  • Refrigerate 10 minutes
  1. Shape & Cook:
  • Form mixture into 12-15 golf ball-sized meatballs
  • Heat oil in large skillet
  • Fry meatballs until golden (about 5 minutes per side)

Make the Sauce

  1. Create Sauce Base:
  • Whisk together tomato purée, flour, sugar
  • Gradually add water while whisking
  • Season with salt and pepper
  1. Finish Cooking:
  • Pour sauce over meatballs
  • Cover and simmer 20 minutes
  • Garnish with fresh herbs

Nutritional Information (per serving)

  • Calories: 280
  • Protein: 12g
  • Carbohydrates: 45g
  • Fiber: 8g
  • Iron: 3.5mg
  • Calcium: 38mg

Prep Time: 30 minutes (plus soaking)
Cook Time: 35 minutes
Total Time: 4 hours 5 minutes
Servings: 4-6 (12-15 meatballs)

Pro Tips and Tricks

  1. Don’t skip refrigeration – it helps balls hold shape
  2. Process lentils until very smooth for best texture
  3. Use slightly wet hands when forming balls
  4. Don’t overcrowd pan when frying
  5. Let meatballs rest 5 minutes before serving

Variations and Substitutions

  • Use brown or red lentils instead of green
  • Swap rice for quinoa or breadcrumbs
  • Add nutritional yeast for cheese flavor
  • Include finely chopped mushrooms
  • Use different herb combinations

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