Veggie Meatballs
Cozy, flavorful meatless meatballs packed with nutrients, perfect for appetizers or main dishes, that can be easily customized with various sauces.
Ingredients
For the veggie meatballs
- 1.5 cups cooked lentils or cooked chickpeas
- 1 cup finely chopped mushrooms Adds a meaty feel
- 1 small onion, finely chopped
- 2 to 3 cloves garlic, minced
- 1 medium grated carrot or zucchini Squeeze zucchini if it is watery
- 1 teaspoon salt Plus more to taste
- to taste black pepper
- 1 teaspoon Italian seasoning or cumin and paprika For different flavor direction
- 1 tablespoon soy sauce or tamari Optional but adds depth
- 1 egg or a flax egg For egg-free option
- 0.5 to 0.75 cups breadcrumbs or oat flour As needed
- Oil for baking or pan searing
Instructions
Preparation
- Cook down the onion and mushrooms in a skillet with a little oil until the mushrooms release their water and get a little golden.
- Mash the lentils or chickpeas in a bowl until they are stick-together, but not totally smooth.
- Stir in the cooked mushroom mix, garlic, grated vegetable, seasonings, soy sauce, and the egg.
- Gradually add breadcrumbs until the mixture holds its shape and is not too wet or dry.
- Roll the mixture into balls about 1 to 1.5 inches in diameter.
- Bake the meatballs at 400°F for about 20 to 25 minutes, flipping halfway, or pan sear them until browned on all sides.
- Let them cool for 5 minutes before tossing them in sauce.
Notes
Experiment with different sauces to change the flavor profile. Common serving ideas include meatball subs, adding to pasta, or serving with rice and salad.
Nutrition
Serving: 1gCalories: 80kcalCarbohydrates: 10gProtein: 3gFat: 4gSaturated Fat: 0.5gSodium: 300mgFiber: 2gSugar: 1g