Lentil Meatballs with Marinara Sauce
Hearty lentil meatballs, baked until firm and gently simmered in a rich, homemade marinara sauce made from fresh tomatoes. A satisfying and wholesome plant-based classic perfect for a comforting dinner.
For 4 servings
Cook the lentils
- Rinse the lentils under cold water.
- In a saucepan, combine the lentils with 1.5 cups of water.
- Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender and the water is absorbed.
- Drain any excess water and set aside to cool slightly.
Prepare the fresh marinara sauce
- Bring a pot of water to a boil. Score a small 'X' on the bottom of each tomato. Blanch them for 1 minute, then transfer to an ice bath. Peel the skins off.
- Roughly chop the peeled tomatoes.
- Heat 1 tbsp of olive oil in a large pot over medium heat. Add half the chopped onion and cook until soft, about 4-5 minutes.
- Add half the minced garlic and cook for another minute until fragrant.
- Add the chopped tomatoes, dried oregano, 0.25 tsp salt, and 0.25 tsp pepper. Stir to combine.
- Bring the sauce to a simmer, then reduce heat to low, cover, and cook for 20 minutes, stirring occasionally, to allow flavors to meld.
Prepare the meatball mixture
- While the sauce simmers, preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- In a small bowl, whisk together the flaxseed meal and 3 tbsp of water. Set aside for 5 minutes to form a 'flax egg'.
- Heat the remaining 1 tbsp of olive oil in a skillet over medium heat. Add the remaining onion and garlic and sauté for 3-4 minutes until softened.
- In a food processor, combine the cooked lentils, sautéed onion and garlic, breadcrumbs, flax egg, Italian seasoning, remaining 0.25 tsp salt, and remaining 0.25 tsp pepper.
- Pulse a few times until the mixture is combined but still has some texture. Avoid turning it into a smooth paste.
Form and bake the meatballs
- Scoop about 1.5 tablespoons of the mixture and roll it between your hands to form a ball.
- Place the meatballs on the prepared baking sheet. You should have about 16 meatballs.
- Bake for 20 minutes, flipping halfway through, until they are firm and lightly browned.
Combine and serve
- Once the meatballs are baked, gently add them to the simmering marinara sauce.
- Stir carefully to coat. Let them simmer in the sauce for 5 minutes to absorb the flavors.
- Garnish with fresh basil and serve hot over pasta or with crusty bread.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure the cooked lentils are well-drained and slightly cooled to prevent the meatball mixture from being too wet.
- 2For a firmer texture, you can chill the lentil mixture for 30 minutes before rolling into balls.
- 3Don't over-process the lentil mixture; a little texture makes for a better 'meaty' feel.
- 4These meatballs are great for meal prep. Store them separately from the sauce and combine when ready to eat.
- 5For a touch of smoky flavor, add 1/2 teaspoon of smoked paprika to the lentil mixture.
- 6If your sauce is too acidic, a pinch of sugar or a grated carrot can help balance the flavor.
Adapt it for your goals.
Gluten free
Use certified gluten-free breadcrumbs or substitute with an equal amount of almond flour or rolled oats pulsed into a coarse meal.
healthyHealthy
To reduce fat, you can omit the oil when sautéing the onions and garlic. Instead, use a splash of water or vegetable broth to prevent sticking.
high proteinHigh protein
Add 1/4 cup of finely chopped walnuts or sunflower seeds to the lentil mixture for extra protein and a richer texture.
quickQuick
To save time, you can use a 28-oz can of high-quality crushed tomatoes instead of making the sauce from fresh tomatoes.
Why this is on our healthy list.
Excellent Source of Plant-Based Protein
Lentils are a fantastic source of protein, essential for muscle repair, growth, and overall body function, making this a great meal for vegetarians and vegans.
High in Dietary Fiber
The fiber from lentils and vegetables promotes digestive health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
Rich in Antioxidants
Fresh tomatoes are packed with lycopene, a powerful antioxidant linked to reduced risk of heart disease and certain cancers.
Frequently asked questions
Yes, they are very healthy. Lentils provide excellent plant-based protein and fiber, which aids digestion. The homemade marinara sauce from fresh tomatoes is rich in vitamins and antioxidants like lycopene.