Protein Lentil Meatballs
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Active Time |
Total Time |
Serving |
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15 Mins |
45 Mins |
4 |
You want high protein, but you are a vegetarian. No issue, you still have a lot of options with full of taste that you are gonna eat daily. This recipe is for lentil meatballs, which can be a lunch or dinner.
They are crisp on the outside and soft without being mushy inside. Whether you are vegetarians or not, this meal is perfect for lunch or dinner when you want something tasty and quick.
Let’s go and make some crispy meatballs.
Ingredients
- 2 small cans lentils (15 oz each), drained and rinsed (or 3 cups / 480 g cooked lentils)
- ½ cup breadcrumbs (regular or panko; dry, not fresh)
- ½ cup grated parmesan cheese
- 1 egg
- 1 tablespoon olive oil
- 1 small onion, finely chopped
- 1 clove garlic, chopped
- 1 teaspoon dried oregano
- 2 tablespoons fresh parsley, chopped
- 2 tablespoons tomato paste
- 1 teaspoon salt
- 2 twists freshly ground black pepper
Method
Step 1
Preheat your oven to 400°F / 200°C. If you skip this and put the tray into a cold oven, the balls will dry out before they brown. You want hot air hitting them immediately.
Step 2
Add all ingredients to a food processor. Pulse in short bursts. The mixture should look chunky and slightly sticky, not smooth. If it turns into paste, you’ve gone too far — that’s how you end up with gummy meatballs.
Step 3
Scrape down the sides once or twice and pulse again briefly. Stop as soon as everything is combined. You should still see bits of lentils and onion.
Step 4
Roll the mixture into small balls using your palms. If they stick aggressively, lightly oil your hands — don’t add more breadcrumbs unless the mix is actually wet.
Step 5
Place the balls on a parchment-lined baking tray with space between them. Brush or spray lightly with oil. Skipping the oil means pale, dry results.
Step 6
Bake at 400°F / 200°C for 30 minutes, flipping once halfway if you want even browning. They’re done when the outside feels firm and lightly crisp.
Air Fryer Option
Cook at 400°F / 200°C for 10–12 minutes. Shake once. If they’re pale, give them 2 more minutes — air fryers vary a lot.
Tips
When you make this, avoid overblending; this could be your biggest mistake. Lentils turn gluey fast; texture comes from restraint.
Another issue is wet lentils — if you don’t drain canned lentils properly, the mixture won’t hold and you’ll blame the recipe instead of the water. If your mix feels dry, add a teaspoon of olive oil. If it’s too loose, rest it for 5 minutes before adding crumbs — the breadcrumbs absorb moisture over time.
Nutritional Breakdown (Per Serving)
Total servings: 4
- Calories: ~280
- Protein: ~15 g
- Carbohydrates: ~30 g
- Fats: ~11 g
- Fiber: ~9 g
Recipe and Images credit to this source