Protein-rich Vegan Meatballs
Discover a flavorful vegan meatball recipe that will satisfy your cravings. Cook up these plant-based meatballs and enjoy a delicious meal.
Servings: 4 6 meatballs servings
Calories: 280kcal
Equipment
- Skillet (affiliate link)
- Food Processor (affiliate link)
- Glass mixing bowl (affiliate link)
Ingredients
- 4 oz red lentils
- 3 ½ oz TVP (texturized vegetable protein)
- ½ onion large, chopped
- 2 teaspoons garlic powder
- 1 ¼ teaspoons cumin powder
- 1 ½ teaspoons smoked paprika
- 2 tablespoons flax meal
- 6 tablespoons breadcrumbs gluten-free
- 4 tablespoons chickpea flour
- 1 teaspoon Fine sea salt
To serve
- 4 cups marinara sauce
- pasta or rice
Instructions
- Soak: Start by soaking the TVP, red lentils, and flax meal in separate bowls of water. Use enough water to cover each ingredient fully. Let them soak for about 15 minutes until the TVP softens, the lentils plump up, and the flax meal forms a gel-like consistency.
- Blend: After soaking, drain any excess water from the TVP and transfer it to a food processor. Pulse the TVP a few times until it’s slightly blended but not pureed. The goal is to break it down just enough to combine easily without turning it into a paste.
- Cook: In a large skillet, heat a small amount of oil or cooking spray over medium heat. Add the soaked and drained red lentils, blended TVP, and chopped onions to the skillet. Stir in the onion powder, garlic powder, cumin, paprika, salt, and pepper. Add about 1-2 cups of water to the mixture and cook, stirring occasionally, for 15 minutes. The mixture should thicken as the lentils cook and absorb the flavors. Taste the mixture to ensure the lentils are fully cooked and adjust seasoning if necessary.
- Cool: Once the mixture has thickened and is fully cooked, remove it from the heat and let it cool to room temperature. This step is crucial for the next stage where you will be forming the meatballs.
- Mix: When the mixture is cool, add the jellified flax meal, gluten-free breadcrumbs, and chickpea flour. Use your hands to mix everything thoroughly until the mixture is well combined. The chickpea flour will help bind the ingredients together, making it easier to form the meatballs.
- Shape: To form the meatballs, take small portions of the mixture and roll them into golf-sized balls. You can also use an ice cream scoop to ensure all the meatballs are the same size, which will help them cook evenly.
- Stir-Fry: In the same skillet (or a clean one), add a light coat of kitchen spray or a little bit of olive oil. Heat the skillet over medium heat and add the meatballs. Stir-fry them, turning occasionally, until they are golden brown on all sides. This should take about 7-10 minutes.
- Serve: If you’re serving the meatballs with marinara sauce, heat the sauce in a saucepan until hot. Add the stir-fried meatballs to the sauce and stir gently to coat them. Serve the meatballs over your choice of pasta or brown rice, making sure to add a generous portion of marinara sauce to each serving. Enjoy your delicious vegan meatballs!
Nutrition
Calories: 280kcal | Carbohydrates: 42g | Protein: 23g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.4g | Sodium: 703mg | Potassium: 430mg | Fiber: 15g | Sugar: 6g | Vitamin A: 392IU | Vitamin C: 2mg | Calcium: 136mg | Iron: 7mg