Heart-Healthy Hearty Vegetarian Meatballs
Savor the wholesome goodness of "Heart-Healthy Hearty Vegetarian Meatballs," a flavor-packed dish that’s perfect for nourishing meals without compromise. Made with protein-rich lentils and a medley of nutrient-dense ingredients like mushrooms, carrots, oats, and ground flaxseed, these vegetarian meatballs are both satisfying and heart-smart. The addition of soy sauce and balsamic vinegar lends a savory depth, while Italian seasoning and fresh parsley keep the flavors vibrant. Baked to perfection for a golden-brown finish, they’re ideal for pairing with pasta, a zesty tomato sauce, or as a standalone appetizer. With straightforward prep and no processed ingredients, these vegetarian meatballs are a delightful way to embrace healthy eating while indulging in hearty comfort food! Perfect for vegetarian meal ideas, high-protein recipes, and heart-healthy comfort food.
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Recipe Information
Ingredients
- 1 cup Lentils
- 3 cups Water
- 2 tablespoons Olive oil
- 1 medium Onion, finely chopped
- 3 Garlic cloves, minced
- 1 medium Carrot, grated
- 1 cup Mushrooms, finely chopped
- 2 tablespoons Ground flaxseed
- 5 tablespoons Water (for flax egg)
- 1 cup Rolled oats
- 2 tablespoons Nutritional yeast
- 0.25 cup Parsley, chopped
- 2 tablespoons Soy sauce
- 1 tablespoon Balsamic vinegar
- 2 teaspoons Italian seasoning
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Rinse the lentils under cold water and drain. In a medium saucepan, combine the lentils and 3 cups of water. Bring to a boil, then reduce heat to a simmer. Cook uncovered for about 20-25 minutes or until the lentils are tender. Drain and set aside to cool slightly.
In a small bowl, combine the ground flaxseed and 5 tablespoons of water. Stir well and set aside for about 5 minutes to thicken.
In a large skillet, heat the olive oil over medium heat. Add the chopped onion and cook, stirring occasionally, until translucent, about 5 minutes.
Stir in the minced garlic, grated carrot, and chopped mushrooms. Cook for another 5 minutes until the vegetables are soft and any liquid from the mushrooms has evaporated.
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
In a large mixing bowl, combine the cooked lentils, vegetable mixture, flaxseed mixture, rolled oats, nutritional yeast, chopped parsley, soy sauce, balsamic vinegar, Italian seasoning, salt, and black pepper.
Using your hands or a spoon, mix the ingredients until well combined. The mixture should hold together when pressed. If it feels too wet, add a bit more oats.
Form the mixture into 1.5-inch balls and place them on the prepared baking sheet. You should have about 20-24 meatballs.
Bake in the preheated oven for 20-25 minutes, turning halfway through, until the meatballs are firm and lightly browned.
Serve warm with your favorite sauce or over pasta for a delicious heart-healthy meal.
Nutrition Facts
Calories |
1181 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.8 g | 69% | |
| Saturated Fat | 8.1 g | 40% | |
| Polyunsaturated Fat | 7.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2879 mg | 125% | |
| Total Carbohydrate | 132.9 g | 48% | |
| Dietary Fiber | 37.2 g | 133% | |
| Total Sugars | 18.7 g | ||
| Protein | 51.6 g | 103% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 417 mg | 32% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 3077 mg | 65% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
