Lentil Meatballs

Lentil meatballs are a delicious dish and a fantastic vegetarian alternative to classic meatballs. Here’s the recipe:

Ingredients

• 200 g of dry lentils (or 400 g of already cooked canned lentils)
• 1 clove of garlic
• 1 small onion
• 1 carrot
• 30 g of breadcrumbs
• 40 g of grated cheese (optional, can be omitted for a vegan version)
• 1 egg (or an egg substitute like ground flax seeds for the vegan version)
• Salt and pepper to taste
• Chopped parsley to taste
• Extra virgin olive oil
• Breadcrumbs for breading

Preparation

1. If using dry lentils, start by soaking them for at least 12 hours, then rinse them and cook in slightly salted water for about 20-30 minutes or until tender. If using canned lentils, simply rinse them under running water and drain well.

2. Meanwhile, finely chop the garlic, onion, and carrot. In a pan, sauté the mixture with a drizzle of oil until it has softened.

3. Mash the cooked lentils with a fork or blend them in a mixer to obtain a homogeneous mixture.

4. In a bowl, combine the mashed lentils with the sautéed garlic, onion, and carrot, the breadcrumbs, the grated cheese, the egg (or its substitute), salt, pepper, and the chopped parsley. Mix well until you have a compact dough.

5. Shape the mixture into small meatballs with your hands, then roll them in breadcrumbs.

6. Heat a drizzle of oil in a pan and cook the meatballs over medium heat for a few minutes on each side, until they are golden and crispy.

7. Serve the warm lentil meatballs with a tomato sauce or a side dish of your choice.

Curiosity

Lentils are a very versatile and nutritious ingredient, rich in protein, iron, and fiber. In Italy, it’s traditional to eat lentils on New Year’s Eve because it’s believed that they bring prosperity and money, since their shape resembles that of coins. With this recipe for meatballs, you bring to the table a tasty and healthy dish that draws inspiration from this ancient tradition, adapting it to a modern and vegetarian context.