Mushroom and lentil meatballs are a fantastic vegetarian alternative to traditional meat-based meatballs. They are flavorful, hearty, and versatile enough to be served in a variety of dishes, from pasta to subs.
The combination of mushrooms and lentils not only provides a satisfying texture but also delivers a substantial dose of protein and fiber. These meatballs are easy to make and perfect for a weeknight dinner or a special occasion. Let’s dive into the step-by-step process of creating these delicious vegetarian meatballs.
Ingredients
Here’s what you’ll need to make mushroom and lentil meatballs:
- 1 cup dried brown or green lentils
- 2 1/2 cups vegetable broth (or water)
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 cloves garlic, minced
- 8 ounces (about 2 1/2 cups) cremini or button mushrooms, finely chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- 1/4 teaspoon ground black pepper
- Salt, to taste
- 1 cup breadcrumbs (preferably whole wheat or gluten-free)
- 1/4 cup grated Parmesan cheese (optional for added flavor)
- 1/4 cup fresh parsley, chopped
- 2 tablespoons soy sauce or tamari (for gluten-free)
- 1 tablespoon tomato paste
- 1 egg (or flax egg for vegan)
- Olive oil spray or additional olive oil for baking
- Cooked Penne Or Spaghetti
Preparing the Lentils
Start by cooking the lentils, which will form the base of the meatball mixture.
Rinse the lentils: Place 1 cup of dried lentils in a fine mesh strainer and rinse them under cold water. Rinsing removes any dust or debris and improves the texture of the cooked lentils.
Cook the lentils: In a medium saucepan, combine the rinsed lentils with 2 1/2 cups of vegetable broth (or water). Bring the mixture to a boil over medium-high heat. Once it starts boiling, reduce the heat to low, cover the pot, and let the lentils simmer for 20–25 minutes, or until they are tender but not mushy. If the lentils absorb all the liquid before they are fully cooked, add a bit more water as needed.
Drain and cool the lentils: Once the lentils are cooked, drain any excess liquid and set them aside to cool slightly. The lentils should be soft enough to mash but still hold their shape.
Sautéing the Mushrooms
While the lentils are cooking, you can start preparing the mushrooms, which will add a rich, umami flavor to the meatballs.
Sauté the onion and garlic: In a large skillet, heat 2 tablespoons of olive oil over medium heat. Add the finely chopped onion and cook for about 4–5 minutes, or until the onion becomes soft and translucent. Stir occasionally to prevent burning. Next, add the minced garlic and cook for another 1–2 minutes, until fragrant.
Cook the mushrooms: Add the finely chopped mushrooms to the skillet with the onions and garlic. Cook for about 7–10 minutes, stirring occasionally, until the mushrooms release their moisture and become nicely browned. Browning the mushrooms enhances their flavor, which is essential for the meatballs.
Season the mixture: Stir in the dried thyme, dried oregano, smoked paprika, ground cumin, black pepper, and salt to taste. Cook for an additional 2–3 minutes to allow the spices to blend with the mushrooms. Remove the skillet from the heat and set the mixture aside to cool.
Preparing the Meatball Mixture
Once the lentils and mushroom mixture have cooled, you can combine them to form the meatball mixture.
Mash the lentils: Transfer the cooled lentils to a large mixing bowl. Using a potato masher or the back of a fork, mash the lentils until they are partially broken down but still have some texture. The mashed lentils will help bind the meatballs together.
Combine the ingredients: Add the cooled mushroom mixture to the mashed lentils. Stir in the breadcrumbs, grated Parmesan cheese (if using), chopped parsley, soy sauce or tamari, tomato paste, and egg. Mix everything together until well combined. The mixture should be moist but firm enough to hold its shape when formed into balls.
Test the consistency: If the mixture seems too dry, add a tablespoon of water or vegetable broth. If it’s too wet, add a bit more breadcrumbs. The consistency is important for shaping the meatballs.
Shaping and Baking the Meatballs
Now that the meatball mixture is ready, it’s time to shape and bake the meatballs.
Preheat the oven: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or lightly grease it with olive oil.
Shape the meatballs: Using your hands, scoop out about 1 1/2 tablespoons of the mixture and roll it into a ball. Place the meatball on the prepared baking sheet. Repeat with the remaining mixture, spacing the meatballs about 1 inch apart. You should end up with approximately 20–24 meatballs, depending on their size.
Bake the meatballs: Lightly spray the meatballs with olive oil or brush them with a little extra olive oil for a golden finish. Place the baking sheet in the preheated oven and bake for 20–25 minutes, or until the meatballs are firm and lightly browned. Halfway through baking, you can gently turn the meatballs to ensure even cooking.
Serving Suggestions
Mushroom and lentil meatballs are incredibly versatile and can be served in various ways. Here are a few ideas:
With pasta and marinara sauce: Serve the meatballs over a bed of spaghetti or your favorite pasta, topped with marinara sauce and a sprinkle of Parmesan cheese.
In a sub sandwich: Place the meatballs in a toasted sub roll, add marinara sauce and mozzarella cheese, and broil until the cheese is melted and bubbly.
As an appetizer: Serve the meatballs on a platter with toothpicks and a side of marinara or barbecue sauce for dipping. They make a great party snack!
With a grain bowl: Add the meatballs to a bowl of quinoa or brown rice, along with roasted vegetables and a drizzle of tahini sauce for a nutritious and filling meal.
Variations
- Make it gluten-free: Use gluten-free breadcrumbs and tamari instead of soy sauce to make the meatballs gluten-free.
- Vegan option: To make the meatballs vegan, substitute the egg with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) and omit the Parmesan cheese or use a vegan cheese alternative.
- Add more vegetables: For an extra nutritional boost, you can add finely chopped spinach, grated carrots, or zucchini to the meatball mixture.
- Spice it up: If you like a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce to the meatball mixture.
- Freeze for later: These meatballs freeze well. After baking, let them cool completely, then transfer them to a freezer-safe container. They can be frozen for up to 3 months. To reheat, simply bake them in a 350°F (175°C) oven until heated through.
Nutritional Information
Mushroom and lentil meatballs are a nutritious and hearty dish, packed with plant-based protein, fiber, and essential vitamins and minerals. Lentils are an excellent source of iron and folate, while mushrooms provide a wealth of antioxidants and B vitamins.
The addition of breadcrumbs and Parmesan cheese adds a bit of richness and helps bind the meatballs together. Overall, these meatballs are a well-balanced, nutrient-dense option that is satisfying and healthy.
Conclusion
Mushroom and lentil meatballs are a delicious and versatile vegetarian option that’s perfect for any meal. The combination of earthy mushrooms and protein-packed lentils creates a hearty meatball that is flavorful, satisfying, and easy to prepare.
Whether you serve them with pasta, in a sub sandwich, or as an appetizer, these meatballs are sure to impress. With a few simple ingredients and straightforward steps, you can create a dish that’s not only delicious but also nutritious. Give this recipe a try, and it’s sure to become a favorite in your kitchen!
