Vegetarian No Meatballs - KNEP - Kentucky Nutrition Education Program

Recipes

Vegetarian No Meatballs

Servings:5Serving Size:3 meatballs

Ingredients:

  • 2 tablespoon olive oil (divided)
  • 1 3/4 cup cooked or 1 can (14.5 ounces) lentils, drained, reserve 2 to 3 tablespoons of liquid
  • 1/3 cup breadcrumbs or panko crumbs
  • 1/4 cup finely chopped white onion or 2 teaspoons onion powder
  • 1/4 cup low-sodium parmesan cheese
  • 1 egg
  • 1 tablespoon tomato paste
  • 1 tablespoon dried parsley
  • 2 teaspoons dried Italian seasoning
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper

Directions:

  1. Wash hands with warm water and soap for at least 20 seconds.
  2. Preheat oven to 375 degrees F.
  3. In a medium bowl, add lentils with reserved liquid. Use a potato masher to mash lentils until little texture remains.
  4. Add the breadcrumbs, onion, parmesan cheese, egg, tomato paste, parsley, Italian seasoning, garlic powder, salt, and black pepper. Mix until combined. The texture should be dough-like. If too wet, add panko or breadcrumbs. If too dry, add a small amount of olive oil.
  5. Use a tablespoon to scoop out the mixture and gently form into balls. If the dough cracks or falls apart, moisten your fingers to work with the dough.
  6. Place on medium baking sheet, drizzle with remaining 1 tablespoon olive oil. Tilt the pan to allow the balls to roll in the oil to coat all sides.
  7. Place in preheated oven and bake 10 to 15 minutes. Turn the balls halfway through the cooking time to brown on all sides. Remove from heat and allow to rest for a few minutes before eating.

Notes

These can also be cooked in an air fryer at 370 degrees for 10 to 15 minutes. Turn halfway during the cooking time. You could also make this recipe with split peas.

Source: Brooke Jenkins, Extension Specialist for Curriculum, University of Kentucky Cooperative Extension Service

Tips

Serve with cooked whole grain spaghetti and marinara sauce, use in a meatball sub sandwich, or serve as a dipper with sauce on the side. This basic recipe can used in many ways to create flavorful, affordable meals.

Refrigerate leftovers within 2 hours.

Nutrition facts per serving: 190 calories; 8g total fat; 2g saturated fat; 0g trans fat; 40mg cholesterol; 150mg sodium; 22g carbohydrate; 6g fiber; 2g sugar; 10g protein; 4% Daily Value of calcium; 15% Daily Value of iron; 6% Daily Value of potassium.