Lentil Meatballs with Whole Wheat Spaghetti
Hearty, plant-based meatballs made from brown lentils and herbs, baked to perfection and simmered in a classic marinara sauce. Served over whole wheat spaghetti, it's a satisfying and healthy vegan take on a comfort food classic.
For 4 servings
- ~25 min
Cook the lentils
1.In a medium saucepan, combine the rinsed brown lentils with 3 cups of water.2.Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender.3.Drain any excess water and let the lentils cool slightly. - ~10 min
Prepare the aromatics and flax egg
1.While lentils cook, heat olive oil in a small skillet over medium heat. Add the chopped onion and cook until softened, about 5-6 minutes.2.Add the minced garlic and cook for another minute until fragrant. Set aside to cool.3.In a small bowl, whisk together the flaxseed meal and 3 tbsp of water. Let it sit for 5-10 minutes to thicken into a gel. - ~20 min
Form and bake the meatballs
1.Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.2.In a food processor, combine the cooked lentils, sautéed onion and garlic, breadcrumbs, flax egg, Italian seasoning, salt, and pepper.3.Pulse a few times until the mixture comes together but still has some texture. Do not overmix into a paste.4.Scoop about 2 tablespoons of the mixture at a time and roll into 12-16 balls. Place them on the prepared baking sheet.5.Bake for 20 minutes, flipping halfway through, until they are firm and lightly browned. - ~15 min
Cook the spaghetti and heat the sauce
1.While the meatballs are baking, bring a large pot of salted water to a rolling boil.2.Add the whole wheat spaghetti and cook according to package directions until al dente.3.Drain the spaghetti, reserving about 1/2 cup of the pasta water.4.In a large saucepan or pot, warm the marinara sauce over medium heat until it begins to simmer. - ~5 min
Combine and serve
1.Gently add the baked lentil meatballs to the simmering marinara sauce. Let them simmer together for 5 minutes for the flavors to meld.2.Divide the cooked spaghetti among four bowls.3.Top with the marinara sauce and 3-4 lentil meatballs per serving.4.Garnish with fresh basil and serve immediately.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For firmer meatballs, you can chill the lentil mixture for 30 minutes before rolling.
- 2Do not over-process the lentil mixture in the food processor; a little texture is good and prevents a mushy result.
- 3Baking the meatballs instead of frying them helps them hold their shape better and reduces oil.
- 4If your marinara sauce is too thick, add a splash of the reserved pasta water to thin it to your desired consistency.
- 5These meatballs are great for meal prep. Store them separately from the sauce and pasta in the refrigerator for up to 4 days.
Adapt it for your goals.
Gluten free
Use certified gluten-free breadcrumbs and serve with gluten-free pasta or zucchini noodles.
high proteinHigh protein
Add 1/4 cup of finely chopped walnuts or sunflower seeds to the meatball mixture for extra protein and texture.
kid friendlyKid friendly
Make the meatballs smaller (bite-sized) and ensure the marinara sauce is mild.
quickQuick
Use canned, drained lentils instead of cooking them from dry to save about 20 minutes of cooking time.
Why this is on our healthy list.
Rich in Plant-Based Protein
Lentils are an excellent source of protein, which is essential for muscle repair, immune function, and overall body maintenance.
High in Dietary Fiber
Both lentils and whole wheat spaghetti provide significant amounts of dietary fiber, which aids digestion, promotes gut health, and helps maintain stable blood sugar levels.
Provides Complex Carbohydrates
Whole wheat spaghetti offers complex carbohydrates that provide sustained energy, unlike the quick spike and crash from refined grains.
Heart-Healthy
This dish is low in saturated fat and cholesterol-free. The fiber and potassium from lentils can also contribute to better heart health.
Frequently asked questions
Yes, this is a very healthy meal. It's packed with plant-based protein and fiber from the lentils, complex carbohydrates from the whole wheat spaghetti, and vitamins from the marinara sauce. It's also low in saturated fat.
