Name: Lentil Meatballs
Total time: 30 min
Ingredients: 1 (15 ounce) can no-salt-added black lentils, rinsed; 1 cup old-fashioned rolled oats; 2 tablespoons tomato paste; 2 tablespoons nutritional yeast; 1 tablespoon chopped fresh flat-leaf parsley, plus more for garnish; 3 cloves garlic, grated; 0.5 teaspoon salt; 0.25 teaspoon ground pepper; 0.25 teaspoon crushed red pepper; 1 tablespoon extra-virgin olive oil; 1 cup lower-sodium marinara sauce

Lentil Meatballs

3.8

(4)

4 Reviews

These vegan lentil meatballs are tender and packed full of flavor. The tomato paste combined with nutritional yeast adds savory notes, while crushed red pepper lends a touch of heat. Oats help bind them together while adding a boost of fiber.

Melissa Gray

Published on June 6, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Active Time:

15 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy Nut-Free Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

1 (15 ounce) can no-salt-added black lentils, rinsed
1 cup old-fashioned rolled oats
2 tablespoons tomato paste
2 tablespoons nutritional yeast
1 tablespoon chopped fresh flat-leaf parsley, plus more for garnish
3 cloves garlic, grated
½ teaspoon salt
¼ teaspoon ground pepper
¼ teaspoon crushed red pepper
1 tablespoon extra-virgin olive oil
1 cup lower-sodium marinara sauce

Directions

Combine lentils, oats, tomato paste, nutritional yeast, parsley, garlic, salt, pepper and crushed red pepper in a large bowl; mix with your hands until fully combined. Shape the mixture into 12 meatballs (1 1/2 heaping tablespoons each); place on a large baking sheet lined with parchment paper. Refrigerate, uncovered, for 15 minutes.
Heat oil in a medium nonstick skillet over medium heat. Add the meatballs in a single layer; cook, turning as needed, until browned all over, about 5 minutes. Stir in marinara sauce; cook, stirring often, until the meatballs and sauce are heated through, about 2 minutes. Garnish with parsley, if desired.

Equipment

Parchment paper

Nutrition Facts (per serving)

151	Calories
5g	Fat
22g	Carbs
6g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 151
% Daily Value *
Total Carbohydrate 22g	8%
Dietary Fiber 6g	21%
Total Sugars 3g
Protein 6g	12%
Total Fat 5g	6%
Saturated Fat 1g	5%
Vitamin A 201IU	4%
Vitamin C 4mg	4%
Vitamin E 1mg	4%
Folate 1mcg	0%
Vitamin K 11mcg	9%
Sodium 311mg	14%
Calcium 18mg	1%
Iron 2mg	11%
Magnesium 16mg	4%
Potassium 254mg	5%
Vitamin B12 2mcg	83%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.