Description
Savory BBQ vegan lentil meatballs bring Mediterranean charm to plant-based cooking. Hearty legumes blend with smoky spices, creating irresistible bites that satisfy carnivores and vegans alike.
Ingredients
Scale
Main Protein and Grains:
- 2 cups cooked lentils
- 1 cup cooked brown rice
- ⅔ cup instant oats
- ½ cup breadcrumbs
Vegetables and Herbs:
- ½ medium onion, chopped
- 2 cups sliced mushrooms (16-ounce package)
- Handful of parsley, chopped
- Handful of cilantro, chopped
Seasonings and Sauces:
- 2 teaspoons olive oil
- ½ teaspoon sea salt
- ¼ teaspoon garlic powder
- 1 teaspoon dried basil
- 2 tablespoons vegan Worcestershire sauce
- ¼ cup vegan BBQ sauce
- ½ teaspoon liquid smoke
- ½ to 1 cup extra vegan BBQ sauce
Instructions
- Sauté diced onions and mushrooms in olive oil over medium-high heat until they become translucent and release their aromatic essence, approximately 5-7 minutes. Remove from heat and set aside to cool slightly.
- Pulse half of the cooked lentils with the sautéed vegetables in a food processor, creating a cohesive, slightly textured mixture that binds together effortlessly.
- Transfer the processed mixture to a spacious mixing bowl, incorporating the remaining whole lentils, brown rice, and a medley of seasonings including sea salt, garlic powder, basil, instant oats, breadcrumbs, chopped parsley, cilantro, vegan Worcestershire sauce, BBQ sauce, and liquid smoke. Blend thoroughly until all ingredients are evenly distributed.
- Shape the mixture into uniform spherical portions using an ice cream scoop or moistened hands, ensuring compact and consistent meatballs.
- For pan-frying method, heat a skillet with olive oil over medium temperature. Carefully place the lentil balls into the pan, allowing each side to develop a golden-brown caramelized exterior, approximately 2 minutes per side.
- Generously coat the meatballs with additional BBQ sauce, creating a glossy and flavorful glaze. Simmer for 1-2 minutes to intensify the sauce’s penetration.
- Alternatively, for oven preparation, preheat to 350°F (175°C). Arrange the formed meatballs on a parchment-lined baking sheet, lightly brushing with oil and extra BBQ sauce.
- Bake for 20 minutes, rotating midway to ensure even browning and thorough cooking. Apply additional sauce during the baking process for enhanced flavor complexity.
- Allow the lentil meatballs to rest for a few minutes after cooking, which helps them maintain structural integrity and develop a more robust taste profile.
- Plate and serve alongside complementary side dishes or as a delectable appetizer, showcasing the plant-based protein’s rich and satisfying character.
Notes
- Prep Like a Pro: Sauté mushrooms and onions until translucent to enhance the depth of flavor and create a rich, savory base for your vegan meatballs.
- Texture Matters: Process half the lentils for a sticky, cohesive mixture that helps bind ingredients together without falling apart during cooking.
- Versatile Cooking Methods: Choose between pan-frying for a crispy exterior or baking for a hands-off approach, both delivering delicious results with minimal effort.
- Flavor Boost Tip: Generously coat meatballs with vegan BBQ sauce during cooking to infuse maximum smoky-sweet taste and create a mouthwatering caramelized finish.
- Make-Ahead Magic: Prepare the lentil mixture in advance and store in the refrigerator, making weeknight meals quick and convenient.
- Serving Suggestions: Pair these protein-packed meatballs with roasted vegetables, grain bowls, or as a crowd-pleasing appetizer for any gathering.
- Prep Time: 20 minutes
- Cook Time: 25 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 250
- Sugar: 5 g
- Sodium: 200 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 10 g
- Protein: 10 g
- Cholesterol: 0 mg