Ingredients
Scale
- 1 cup dry brown or green lentils, rinsed
- 3 cups vegetable broth or water, for cooking lentils
- 1 tbsp olive oil, plus more for cooking
- 8 oz (225g) cremini mushrooms, finely chopped
- 1 large yellow onion, finely diced
- 4 cloves garlic, minced
- 1/2 cup walnuts, toasted
- 1 cup Panko breadcrumbs (or regular breadcrumbs)
- 1/2 cup grated Parmesan cheese (or nutritional yeast for a vegan option)
- 2 large eggs, lightly beaten (or 2 flax eggs for a vegan option)
- 2 tbsp soy sauce or tamari
- 1 tbsp tomato paste
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp smoked paprika
- 1/2 tsp black pepper, freshly ground
- 1/4 tsp salt, or to taste
- 1/4 cup fresh parsley, chopped
Instructions
- Cook the Lentils: In a medium saucepan, combine the rinsed lentils and vegetable broth (or water). Bring to a boil, then reduce the heat to a low simmer. Cover and cook for 25-30 minutes, or until the lentils are tender but not mushy. Drain any excess liquid thoroughly and set the lentils aside to cool slightly. This step is crucial; overly wet lentils are the primary cause of mushy meatballs.
- Sauté the Aromatics: While the lentils are cooking, heat 1 tablespoon of olive oil in a large skillet or pan over medium heat. Once the oil is shimmering, add the finely diced onion and cook for 5-7 minutes, stirring occasionally, until it becomes soft and translucent. Add the finely chopped cremini mushrooms and continue to cook for another 8-10 minutes. The mushrooms will first release their water and then begin to brown and caramelize. This browning process is key to developing a deep, savory flavor. Add the minced garlic and tomato paste, and cook for another minute until fragrant. Remove the skillet from the heat and let the mixture cool.
- Prepare the Binder: In a large food processor, add the toasted walnuts. Pulse a few times until they are coarsely ground, resembling a coarse meal. Be careful not to over-process them into a paste. Transfer the ground walnuts to a large mixing bowl.
- Combine the Mixture: Add the cooked and drained lentils and the cooled mushroom-onion mixture to the food processor. Add the soy sauce (or tamari), dried oregano, dried basil, smoked paprika, salt, and pepper. Pulse the mixture 8-10 times. You are looking for a texture that is combined but still has some visible chunks of lentils and vegetables. Over-processing will result in a pasty texture. The goal is to break down about half of the lentils while leaving the other half mostly whole for texture.
- Form the Meatballs: Transfer the processed mixture to the large mixing bowl containing the ground walnuts. Add the Panko breadcrumbs, grated Parmesan cheese (or nutritional yeast), lightly beaten eggs (or flax eggs), and fresh parsley. Using your hands or a sturdy spatula, mix everything together until just combined. Don’t overmix. The mixture should be firm enough to hold its shape. If it feels too wet, add a tablespoon or two more of breadcrumbs. For best results, cover the bowl and chill the mixture in the refrigerator for at least 30 minutes. This makes the meatballs much easier to roll and helps them hold their shape during cooking.
- Shape and Cook: Preheat your oven to 400°F (200°C) and line a large baking sheet with parchment paper. Scoop out about 1.5 to 2 tablespoons of the chilled mixture and roll it between your palms to form a ball. Place the formed meatballs on the prepared baking sheet, ensuring they aren’t touching. This recipe should yield approximately 24-30 meatballs.
- Bake to Perfection: Lightly brush or spray the meatballs with olive oil. This will help them develop a beautiful golden-brown crust. Bake for 25-30 minutes, flipping them halfway through, until they are firm to the touch and nicely browned on the outside.
Nutrition
- Serving Size: One Normal Portion
- Calories: 350-400 kcal