Plant-Based Protein
Savoury Vegan Meatballs with Lentils and Toasted Oats
These hearty meatballs combine the earthy texture of brown lentils with the structural integrity of toasted rolled oats. Seasoned with smoked paprika and nutritional yeast, they offer a deep, savoury umami profile that holds up beautifully in a rich tomato sauce.
- Prep
- 20 min
- Cook
- 30 min
- Serves
- 4
- Level
- Easy
- Per serving
- 345 kcal
Method
These savoury vegan meatballs use brown lentils and toasted oats to create a dense, satisfying texture that pairs perfectly with herb-spiked marinara. Whether you are meal prepping for the week or hosting a family dinner, this recipe is a protein-packed addition to any modern vegan kitchen.
Step 1. Rinse the brown lentils and boil in three cups of water until tender but not mushy, about 20 minutes. Drain thoroughly and let cool slightly.Pulse the rolled oats in a blender or food processor until they resemble a coarse, sandy flour. This step is essential because it allows the oat starches to hydrate and act as a natural binder, ensuring the meatballs don't crumble.
Heat one tablespoon of olive oil in a pan over medium heat. Sauté the diced yellow onion and minced garlic until translucent.
Add the tomato paste, dried oregano, smoked paprika, and nutritional yeast to the pan. Bloom the nutritional yeast and spices in the hot oil for 2 minutes; this heat-activation intensifies the savory, cheese-like notes of the yeast and the smokiness of the paprika.
Place half of the cooked lentils into a food processor and pulse into a thick paste. This paste provides the 'glue' for the meatballs, while keeping the other half of the lentils whole provides a pleasant, meaty bite.
In a large mixing bowl, combine the lentil paste, whole lentils, sautéed onion mixture, oat flour, soy sauce, and fresh parsley. Mix well and let the mixture rest for 10 minutes to allow the oats to fully absorb the moisture.
Preheat your oven to 200°C (400°F). Shape the mixture into 16 even-sized balls.
Place the balls on a lined tray, brush with the remaining olive oil, and bake for 25-30 minutes, turning halfway through, until the exterior is firm and browned.
Notes
Ensure your lentils are well-drained; excess water will result in a soft, mushy texture rather than a firm bite.
Letting the mixture rest is the most important step for structural integrity.
For a deeper flavour, toast the rolled oats in a dry pan for 3 minutes before blending them into flour.
These meatballs provide a high density of lysine and fibre; serving them with a grain like whole-wheat pasta creates a complete amino acid profile.
