Vegan Vegetable Meatballs

These filling, tasty, and substantial Vegan Vegetable Meatballs will satisfy every person, whether they are vegan or not. They provide the desired meaty bite while containing no animal products because they are made from a nutritious combination of vegetables, lentils, and breadcrumbs. These Vegan Vegetable Meatballs are high in protein, fiber, and flavor, making them ideal as an appetizer, wrap filling, or pasta accompaniment. Each bite’s delectable combination of roasted vegetables, herbs, and spices makes healthy eating simple and comforting.

NUMERICAL FACTS

• Number of calories: ~145 kilocalories
• Serving size: 3 meatballs
• Cooking time: Twenty-five minutes
• Cuisine: Eastern European-Inspired
• Preparation time: Twenty minutes
• Entire time: Forty-five(45) minutes
• Course: Appetizer or main
• Diet: Vegan, egg and dairy-free, rich in fiber
• Portions: ~18 meatballs
• Difficulty: Easy
• Mode of cooking: Air-fried or oven-baked

TOOLS

• Measuring spoons
• Spatula
• Baking sheet or tray
• Measuring cups
• Baking mat(silicone) or parchment liner
• Blender or food processor
• Scoop or large spoon
• Mixing bowls

INGREDIENTS

• 2 garlic cloves, minced
• Black pepper
• One cup of mushrooms
• Olive oil, one tbsp.
• 1 cup of lentils
• Salt, to taste
• 1 carrot
• Smoked paprika, half a tsp.
• 1/2 zucchini
• Italian herbs(dried), one tsp.
• 1/2 onion
• Tamari or soy sauce, one tbsp.
• 1/2 cup of bread crumbs
• Tomato paste, two tbsps.
• 7 tablespoons of flax eggs

INGREDIENT NOTES

VEGETABLES

• A small grated carrot and zucchini, along with finely chopped onion, will add natural sweetness and nutrients, making the meatballs filling and moist.

MUSHROOMS

• Using the finely chopped mushrooms will add moisture and a delicious, meaty flavor. You may go for any of the cremini, button, or portobello mushrooms.

TAMARI OR SOY SAUCE

• The addition of soy sauce will make your dish flavorful by enhancing its saltiness and depth. Use tamari for celiac patients.

LENTILS

• The lentils function as a base for these meatballs as they provide the meaty texture and a rich protein content. Brown or green lentils are firm when tender, as compared to the red lentils.

BREADCRUMBS

• Use regular or panko bread crumbs to have proper binding and crispness in your meatballs. Crushed gluten-free crackers or oat flour will be perfect for celiac patients.

FLAX EGGS

• This is the vegan binder that replaces eggs in a vegan diet. Soak the flaxseeds in water for a few minutes and turn them into gel. This gel holds the meatballs well. In the same way, you can make chia eggs with chia seeds.

INSTRUCTIONS

1. Preheat your empty oven to 200 °C before you start to work.
2. Line a baking sheet or tray using the parchment liner.
3. In a small glass or bowl, make flax eggs by combining flaxseeds with warm water and leaving them to rest.
4. Keep a skillet over moderate heat with oil in it.
5. Add onion, garlic, carrots, and mushrooms to the hot oil.
6. Sauté them till they all go tender and dry(~six minutes).
7. Wait for their temperature to drop to the surrounding temperature.
8. Add cooked lentils, black pepper, tomato paste, smoked paprika, sauteed vegetables, salt, herbs, and soy sauce to the blender or food processor.
9. Pulse multiple times till everything is well-combined with tiny chunks or texture.
10. Take out the mixture in a bowl.
11. Mix flax eggs and bread crumbs in that mixture.
12. We take out two full spoons of the mixture and prepare the ball with our hands.
13. Similarly, continue making balls till the mixture finishes.
14. Arrange them in a single layer with equal distance on a parchment-lined baking tray.
15. Keep the tray in the oven for twenty to twenty-five minutes.
16. Change their side after thirteen minutes.
17. Shift them to the counter when they are golden crisp.
18. Serve these delicious Vegan Vegetable Meatballs warm.

TIPS

• Keep some little chunks to experience a meaty texture; don’t make it like a paste.
• Adding the roasted vegetables to the mixture will give extra flavor to the meatballs.
• Brush with light olive oil to crisp up the balls before baking.

STORAGE DIRECTIONS

FRIDGE

• Put these vegetable meatballs in a closed vessel and stock for 4-5 days

FREEZING

• Cool the vegetable meatballs, then add them to the bag. Defrost and consume them whenever you want, within 60-70 days.

REHEATING

• Warm the refrigerated meatballs in the oven at 175 °C for ten minutes, while the frozen meatballs will warm up at 190 °C for twenty minutes.

FAQs

What if I pan-fry them instead of baking?

• Place a skillet with a light coating of olive oil on moderate heat and fry them for 08-10 minutes while turning occasionally.

Will the canned lentils work here?

• Yes, you have to spend less time with canned lentils in the kitchen. You have to wash & eliminate all the water from the lentils to wash off the excess sodium.

Can I replace the mushrooms?

• Use the finely chopped eggplant or extra lentils if you want to skip the mushrooms.

NUTRITIONAL INFO. PER PORTION

Total calories/portion: ~145 kcal per serve
Total carbs: 20 g
Fiber: Six grams
Net carbs: Fourteen grams
Proteins: 08 g
Fats: Three and a half grams
Sodium: 260 mg
Serving size: Three meatballs
Sugar: Three grams