Vegan Lentil Meatballs with Zucchini Pasta and Tomato Sauce
Savory,100 percent plant-based, flavorful, and perfect atop zucchini noodles aka zoodles. I am sure your non-vegan table guest will dig this dish too.
Servings: 2
Calories: 596kcal
Ingredients
For the zucchini pasta
- 2 zucchini spiralized
For the lentil meatballs (Makes 6-8 meatballs each)
- 1.5 cup cooked beans/lentils (we used mung beans, 3/4 cup dried makes about 1.5 cup)
- 1/4 cup onion finely chopped
- 1-2 clove garlic minced
- 1/4 cup unsalted peanuts raw or roasted, chopped
- 1/4 cup nutritional yeast
- 1 tbsp chia seeds to make a chia egg (1 egg= 1 tbsp chia seeds + 3 tbsp water)
- 1 tbsp extra-virgin olive oil
- 2 tsp paprika powder
- 1/2 cup fresh parsley chopped
- 1/2 tsp dried thyme
- 1/2 tsp dried rosemary
- black pepper to taste
For the paprika - tomato sauce
- 3/4 cup onion chopped
- 1 clove garlic minced
- 1 cup bell pepper (capsicum, any color) chopped
- 2 cups tomato chopped
- 1 bay leaf
- 1 tsp dried rosemary
- 1 cup water
- sea salt to taste
- black pepper to taste
Instructions
For the lentil meatballs
- Soaking allows the dried beans to absorb water, which shortens cooking time and aids in digestibility. They will nearly triple in size while soaking. Soak most beans in three times their volume of cold water for 6-8 hours before cooking. Cook mung beans until tender (15-30 minutes depending on how long you soaked them). When ready, Allow to cool a bit.
- Preheat oven to 400F or 200C.
- To make the chia egg, combine chia seeds and water in a small bowl. Stir well and let sit for a few minutes.
- Combine all ingredients for the meatballs. Slightly mash until lentils/beans fall apart and are resembling minced meat.
- With clean hands, form the lentil mixture into 1-inch balls (you can use a tablespoon to portion) and arrange them, ½ inch apart, on a parchment-lined baking sheet.
- Bake for 25 minutes in preheated oven or until nicely browned.
- Meanwhile, make tomato sauce and zucchini pasta.
For tomato sauce
- In a skillet or pot, heat cooking oil over medium-high heat. Saute onions for 2-3 minutes, then add garlic and bell pepper and cook until softened. Stir regularly.
- Add tomatoes, bay leaf, rosemary, and water. Season with salt and pepper to taste. Stir, cover and cook until halved. About 15 minutes. Stir regularly.
- Allow to cool and blend until smooth. Adjust seasoning if needed.
For the pasta
- In a skillet or wok, heat cooking oil over medium heat. Add spiralized zucchini and cook until softened and heated through.
- Serve with tomato sauce and lentil balls.
Notes
- Soak beans overnight to reduce the cooking time or cook a bigger batch on prepping day and freeze for later. Click here for more info.
- CLICK HERE for more info on how to spiralize veggies. Even if you don't have a spiralizer they are fantastic ways to help you create zucchini noodles, aka zoodles.
Interesting Read(s):
- Living With Non-Vegans: A simple Guide on How to Survive in a Non-Vegan Household
- Eating Less Meat: Its Importance and Benefits
- 10 Tips To Ease Your Way Into A Plant-Based Diet