Healthy Vegetarian Meatballs

spoon in vegetarian meatballs in sauce in a black pan.

5 from 1 vote

These healthy vegetarian meatballs are protein-packed, flavorful, and easy to make with lentils and fresh herbs. Perfect for pasta, subs, or meal prep. Can be made vegan or gluten-free.

Prep Time10

Cook Time20

Refrigerate15

Total Time30

Course: Main Course

Cuisine: American, Italian

Diet: Vegetarian

Skill Level: Beginner

Servings:

Author: Rena Awada

Ingredients

1 1/2 tablespoons avocado oil or any other oil
1 small onion diced
2-3 garlic cloves minced
1 pound sliced button mushrooms or crimini mushrooms
15 ounces chickpeas one can, ( drained and rinsed)
1/2 cup sun-dried tomatoes chopped
1 teaspoon kosher sea salt
1/4 teaspoon ground pepper
1 Tablespoon Italian seasoning or Italian herb blend
2 Tablespoons vegetarian Worcestershire sauce
1 1/3 cup panko breadcrumbs regular or gluten-free also fine
2 large eggs whisked
14.5 ounces marinara sauce one jar

OPTIONAL:

Freshly chopped basil to garnish
Ground parmesan to serve with

Instructions

Dice the 1 small onion and 1/2 cup sun-dried tomatoes. Mince the 2-3 garlic cloves and slice the 1 pound sliced button mushrooms. Whisk the 2 large eggs and set aside.
Heat 1 1/2 tablespoons avocado oil in a heavy skillet over medium-high heat. Add onion and garlic, sauté until onion is translucent and garlic is fragrant.
Immediately add in the sliced mushrooms, cook, stirring occasionally until slightly golden brown, about 5-7 minutes.
Once done, remove from the heat and let it cool at room temperature.
Next, transfer the sautéed mushrooms to a food processor; add 15 ounces chickpeas and the sun-dried tomatoes.
Add in 1 teaspoon kosher sea salt, 1/4 teaspoon ground pepper, 1 Tablespoon Italian seasoning, 2 Tablespoons vegetarian Worcestershire sauce, and 1 1/3 cup panko breadcrumbs. Pulse until all the ingredients come together, resembling ground meat. Transfer the mixture to a large mixing bowl.
Add in the whisked eggs; using your clean hands or a wooden spoon, mix until all the ingredients are well combined.
Refrigerate the mixture for at least 15 minutes. Now, heat a large heavy skillet drizzled with a tablespoon of oil.
Using a cookie scoop, take spoonfuls of the mixture and add them to the hot pan. Make sure you leave some space in between the meatballs to ensure even browning. You should have about 16-18 meatballs, so cook them in 2-3 batches.
Cook for about 2-3 minutes per side, without moving it at all, until nicely golden brown, then set aside to cook the next batch. Once all the meatballs are done, set them aside on a plate for a few minutes.
Add 14.5 ounces marinara sauce to the empty pan and cook, stirring occasionally, until the sauce starts to bubble.
Return the meatballs to the hot sauce, and continue to simmer for 8-10 minutes over low heat, until the sauce is thick.
Remove from the pan, garnish with Freshly chopped basil and Ground parmesan.

Notes

Should make 16-18 meatless meatballs. Serving size is 4 meatballs.
Use a cookie scoop to take spoonfuls of the mixture and add it to the hot pan. This gives you even portions.
Use a big skillet; you may have to cook the meatballs in batches.
You want to pulse the mixture until it comes out like ground beef.
You could omit the egg for a vegan option; however, the egg acts as a binder, so replace the egg with an egg substitute like ground flax or sweet potato flakes.
Don't overblend the mixture, or it will be too soft to roll.
I highly recommend panko breadcrumbs over regular. Panko gives you such a crispy texture.
If you want to spice these meatballs up, add a pinch of red chili flakes to the mixture.

Nutrition