Description
Mediterranean-inspired vegan meatballs deliver plant-based comfort with hearty chickpea and herb flavors. Rich spices and nutritional complexity make this dish a delightful meal that satisfies vegetarian and omnivore palates alike.
Ingredients
Scale
Main Protein Ingredients:
- 1 cup cooked lentils (green or brown)
- 2 tablespoons ground flaxseed mixed with 6 tablespoons water
Binding and Texture Ingredients:
- 1 cup whole wheat breadcrumbs (or gluten-free)
Flavor and Aromatics:
- 1/2 cup chopped fresh herbs (basil and parsley)
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
Instructions
- Warm the oven to 375F (190C) for optimal cooking environment.
- Gently caramelize onions and garlic in a skillet over medium heat until aromatic and translucent, approximately 3-5 minutes, then remove from heat.
- In a large mixing bowl, thoroughly combine cooked lentils, breadcrumbs, sautéed onion-garlic blend, prepared flaxseed mixture, selected herbs, and seasonings until ingredients are evenly distributed.
- Craft uniform spherical portions by rolling the mixture into compact balls, each measuring roughly one inch in diameter.
- Arrange the meatballs on a parchment-lined baking sheet, ensuring slight separation between each piece to promote even roasting.
- Roast in the preheated oven for 25-30 minutes, monitoring until the exterior develops a golden-brown crust and the interior reaches a tender consistency.
Notes
- Substitute regular breadcrumbs with gluten-free alternatives like almond flour or ground oats for those with gluten sensitivities.
- Use fresh herbs instead of dried for a more vibrant and intense flavor profile that elevates the entire dish.
- Allow the lentil mixture to rest for 10-15 minutes before forming meatballs to help ingredients bind together more effectively and improve texture.
- For added protein and nutrition, experiment with different legumes like chickpeas or black beans as alternative base ingredients.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 190 kcal
- Sugar: 1 g
- Sodium: 150 mg
- Fat: 4 g
- Saturated Fat: 0.5 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 8 g
- Protein: 10 g
- Cholesterol: 0 mg