Lentil Meatballs with Marinara and Whole Wheat Pasta
A hearty and satisfying vegan take on a classic comfort food. Tender lentil meatballs are seasoned with Italian herbs, pan-fried until golden, and served over whole wheat pasta with a rich marinara sauce.
For 4 servings
4 steps. 25 minutes total.
- 1
Step 1
- a.Cook the pasta
- b.Bring a large pot of water to a rolling boil. Add 1 tbsp of salt.
- c.Add the whole wheat spaghetti and cook according to package directions until al dente, about 8-10 minutes.
- d.Before draining, reserve about 1 cup of the starchy pasta water.
- e.Drain the pasta and set aside.
- 2
Step 2
- a.Prepare the lentil meatball mixture
- b.In a small bowl, whisk together the ground flaxseed and 3 tbsp of water. Set aside for 5 minutes to thicken into a 'flax egg'.
- c.Heat 1 tbsp of olive oil in a skillet over medium heat. Add the chopped onion and cook until softened, about 4-5 minutes.
- d.Add the minced garlic and cook for another minute until fragrant. Remove from heat and let it cool slightly.
- e.In a large bowl or food processor, combine the cooked lentils, sautéed onion and garlic, breadcrumbs, flax egg, parsley, oregano, salt, and pepper.
- f.Pulse a few times or mash with a potato masher until the mixture comes together but still has some texture. Do not overmix into a paste.
- 3
Step 3
- a.Form and cook the meatballs
- b.Scoop about 2 tablespoons of the mixture at a time and roll into 16-20 balls.
- c.Heat the remaining 1 tbsp of olive oil in the same skillet over medium heat.
- d.Carefully place the lentil meatballs in the skillet, ensuring not to overcrowd the pan. Cook in batches if necessary.
- e.Pan-fry for 5-7 minutes, turning occasionally, until they are golden brown and firm on all sides.
- 4
Step 4
- a.Assemble and serve
- b.While the meatballs are cooking, gently heat the marinara sauce in a saucepan over medium-low heat.
- c.Add the cooked pasta to the marinara sauce. If the sauce is too thick, add a splash of the reserved pasta water to reach your desired consistency.
- d.Divide the pasta and sauce among four bowls.
- e.Top each bowl with 4-5 lentil meatballs, garnish with fresh parsley, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1If the lentil mixture is too sticky to roll, chill it in the refrigerator for 15-20 minutes.
- 2Use a small cookie scoop for uniformly sized meatballs, which helps them cook evenly.
- 3Be gentle when turning the meatballs in the pan as they are more delicate than traditional meatballs.
- 4For meal prep, the meatballs can be made ahead and stored in the fridge for up to 3 days.
Adapt it for your goals.
Gluten free
Use certified gluten-free breadcrumbs and gluten-free pasta to make this dish suitable for a gluten-free diet.
high proteinHigh protein
Add 1/4 cup of finely chopped walnuts or sunflower seeds to the lentil mixture for extra protein and a nutty texture.
quickQuick
Use pre-cooked lentils and a jar of your favorite marinara sauce to significantly cut down on preparation time.
kid friendlyKid friendly
Make the meatballs smaller (bite-sized) and ensure the marinara sauce is mild and not too chunky.
Why this is on our healthy list.
Excellent Source of Fiber
Both lentils and whole wheat pasta are high in dietary fiber, which aids in digestion, helps maintain stable blood sugar levels, and promotes a feeling of fullness.
Rich in Plant-Based Protein
Lentils are a fantastic source of plant-based protein, essential for muscle repair, immune function, and overall body maintenance, making this a great meal for vegans and vegetarians.
Complex Carbohydrates for Energy
Whole wheat pasta provides complex carbohydrates that are digested slowly, offering a steady release of energy without the sharp spikes associated with refined grains.
Heart-Healthy Ingredients
This dish is low in saturated fat and cholesterol-free. The fiber in lentils can also help lower cholesterol levels, supporting cardiovascular health.
Frequently asked questions
Yes, it's a very healthy meal. It's packed with plant-based protein and fiber from lentils, and complex carbohydrates from whole wheat pasta, which supports sustained energy and digestive health.