Vegetarian Sweet and Sour Meatballs
Get ready to tantalize your taste buds with these Vegetarian Sweet and Sour Meatballs—a wholesome, flavor-packed twist on a takeout classic! Made with hearty lentils, savory Parmesan cheese, and a medley of aromatic seasonings, these oven-baked meatballs are tender, satisfying, and completely meat-free. The accompanying sweet and sour sauce, made with tangy rice vinegar, juicy pineapple chunks, colorful bell peppers, and a touch of brown sugar, offers the perfect balance of sweetness and zing. In just 45 minutes, you'll have a vibrant, plant-based dish that's perfect served over rice, noodles, or a bed of steamed vegetables. Ideal for weeknight dinners or meal prepping, this recipe is a delicious and nutritious way to elevate your vegetarian meal repertoire!
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Recipe Information
Ingredients
- 1.5 cups cooked lentils
- 1 cup bread crumbs
- 0.5 cup grated Parmesan cheese
- 1 piece large egg
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried parsley
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons olive oil
- 1 cup pineapple chunks (canned, drained)
- 1 medium bell pepper, chopped
- 0.25 cup rice vinegar
- 0.25 cup ketchup
- 2 tablespoons soy sauce
- 2 tablespoons brown sugar
- 2 teaspoons cornstarch
- 2 tablespoons water
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
In a medium bowl, combine the cooked lentils, bread crumbs, Parmesan cheese, egg, garlic powder, onion powder, dried parsley, salt, and black pepper. Mix well until the mixture holds together.
Using your hands, shape the mixture into meatballs (about 1 inch in diameter) and place them on the prepared baking sheet.
Bake the meatballs in the preheated oven for 15-20 minutes, turning them halfway through, until they are firm and golden brown.
While the meatballs are baking, prepare the sweet and sour sauce. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
Add the chopped bell pepper and sauté for 3-4 minutes until slightly softened. Add the pineapple chunks and cook for another 2 minutes.
In a small bowl, whisk together the rice vinegar, ketchup, soy sauce, brown sugar, and cornstarch dissolved in 2 tablespoons of water.
Pour the sauce mixture into the skillet and bring to a simmer. Cook for 2-3 minutes, stirring frequently, until the sauce thickens.
Once the meatballs are done baking, gently transfer them to the skillet with the sauce. Toss to coat the meatballs evenly in the sweet and sour sauce.
Serve the vegetarian sweet and sour meatballs warm over rice, noodles, or steamed vegetables. Enjoy!
Nutrition Facts
Calories |
430 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.1 g | 17% | |
| Saturated Fat | 3.6 g | 18% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 56 mg | 19% | |
| Sodium | 1008 mg | 44% | |
| Total Carbohydrate | 61.8 g | 22% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 19.8 g | ||
| Protein | 18.9 g | 38% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 211 mg | 16% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 595 mg | 13% | |
*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.
