Meat Less Balls Italian Style Recipe

I just whipped up these crunchy lentil balls using a bunch of simple ingredients and honestly, it’s kinda wild how something so basic can turn into an insanely tasty snack that surprises you every time you bite into it.

I love making Meat Less Balls Italian Style because cooked lentils and garlic give a healthy dose of protein and flavor. I like mixing tomato paste with onion, Italian seasoned breadcrumbs and a flax egg.

My recipe uses parsley, oregano and basil for that classic Italian taste.

Ingredients

• Cooked lentils: Packed with fiber and protein, making the balls hearty and nutritous.
• Italian seasoned breadcrumbs: Gives texture, carb energy and a savory Italian flavor kick.
• Tomato paste: Adds tangy, rich sweetness that helps balance the dish flavors.
• Nutritional yeast/Parmesan: Provides a cheesy taste and boosts protein with vital B vitamins.
• Olive oil: Infuses healthy fats and assists frying for crisp, delicious edges.
• Flax egg: Acts as a binder, helping all ingredients stick together in the balls.
• Fresh parsley: Adds bright, herby notes and extra vitamins for a fresher taste.
• Garlic: Provides a punch of flavour and many health benefits with few calories.

Ingredient Quantities

• 1 cup cooked lentils, drained and rinsed
• 1/2 cup Italian seasoned breadcrumbs
• 1 small onion, finely diced
• 3 cloves garlic, minced
• 1 flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water)
• 1 tbsp tomato paste
• 1/4 cup nutritional yeast or grated Parmesan cheese
• 1/4 cup chopped fresh parsley
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/4 tsp crushed red pepper flakes (optional)
• Salt and pepper to taste
• 2 tbsp olive oil (plus extra for frying)

How to Make this

1. In a large bowl, mix together the cooked lentils, Italian seasoned breadcrumbs, diced onion, minced garlic, and the flax egg.

2. Stir in the tomato paste, nutritional yeast or Parmesan, chopped parsley, dried oregano, dried basil, and if you like a little heat, add the red pepper flakes.

3. Season the whole mixture with salt and pepper then drizzle in the 2 tbsp olive oil and mix it all up really well.

4. Use a fork or your hands to mash the lentils a bit so all the flavors get combined nicely.

5. Scoop out small portions and form them into balls about an inch in diameter.

6. Heat extra olive oil in a skillet over medium heat.

7. Fry the balls for about 3-4 minutes on each side until they get a nice golden brown color and a bit crisp outside.

8. If you prefer baking, preheat your oven to 400°F, place the balls on a lightly oiled baking sheet, and bake for 15-20 minutes until they’re golden, turning them once midway.

9. Keep an eye on them so they don’t overcook, and adjust the seasoning with a pinch more salt or pepper if you feel its needed.

10. Serve warm, maybe toss them in your favorite marinara sauce or enjoy them with a side salad and pasta for a wholesome meal.

Equipment Needed

1. Large mixing bowl – This is where you’ll mix all your ingredients together so you get an even distribution of nutrients.
2. Measuring cups and spoons – Use these to get your lentils, tomato paste and olive oil just right for a balanced nutritional profile.
3. Knife and cutting board – Needed to dice the onion and mince the garlic, making sure each bite gives you a burst of flavor and nutrients.
4. Fork or spatula – Essential for mashing the lentils a bit so the flavors and nutrients mix together properly.
5. Skillet – Use this for frying your lentil balls, which helps lock in the vitamins while getting that tasty golden crust.
6. Baking sheet – If you decide to bake instead of fry, you’ll need this to ensure even cooking and nutrient retention.
7. Oven – Required for the baking alternative to fry the balls evenly and keep the nutritional value intact.

FAQ

• Q: Can I use canned lentils instead of cooked ones?
  
  A: Yup, you can use canned lentils but be sure to drain and rinse ’em good.
• Q: Is it okay to substitute the Italian seasoned breadcrumbs with a gluten free version?
  
  A: Sure thing – just make sure the gluten free breadcrumbs are well seasoned so you dont lose that italian flavor.
• Q: Can I bake or air-fry the balls instead of frying them?
  
  A: Yes, you can bake them in a preheated oven at 375°F for about 20-25 minutes, or air-fry for a crunch without extra oil.
• Q: How long will the meatless balls last in the fridge?
  
  A: They should stay fresh for about 3 days in an airtight container – just reheat them gently.
• Q: Can I make these balls ahead of time and freeze them?
  
  A: Yes, they freeze well. Just let them cool completely, pack in a freezer bag, and use within 2 months.

Meat Less Balls Italian Style Recipe Substitutions and Variations

• Italian seasoned breadcrumbs: if you don’t have these, you can simply mix plain breadcrumbs with a pinch of Italian herbs or use gluten-free breadcrumbs if needed.
• Flax egg: you can swap this with a chia egg. Just combine 1 tbsp chia seeds with 3 tbsp water and let it sit for a few minutes till it gels up.
• Nutritional yeast or Parmesan: if you’re out of these, a little grated Pecorino Romano or even a sprinkle of another hard cheese can work in a pinch.
• Fresh parsley: you can use dried parsley instead. Use about one third (1/3) of the amount, but keep in mind that it might not have as fresh a flavor.
• Lentils: if you don’t have lentils, mashed chickpeas or even cooked black beans can be a decent alternative, though it might slightly change the texture.

Pro Tips

Here’s a laid-back version of the recipe with some extra insider pro tips to level up your game:

Ingredients:
• 1 cup cooked lentils (drained and rinsed)
• 1/2 cup Italian seasoned breadcrumbs
• 1 small onion, finely diced
• 3 cloves garlic, minced
• 1 flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water)
• 1 tbsp tomato paste
• 1/4 cup nutritional yeast or grated Parmesan cheese
• 1/4 cup chopped fresh parsley
• 1/2 tsp dried oregano
• 1/2 tsp dried basil
• 1/4 tsp crushed red pepper flakes (if you like a spicy kick)
• Salt and pepper to taste
• 2 tbsp olive oil (plus a bit extra for frying)

Instructions:
1. In a big bowl, toss together the cooked lentils, breadcrumbs, diced onion, minced garlic, and that flax egg. Don’t worry if the lentils aren’t smashed completely – a few chunks are cool.
2. Next, mix in the tomato paste, nutritional yeast (or Parmesan), chopped parsley, oregano, basil and if you’re in the mood, the red pepper flakes. Season with salt and pepper, then drizzle the 2 tbsp olive oil over everything. Stir it all up real good.
3. Use a fork or even your hands to mash parts of the lentils a bit. This helps the flavors stick together better.
4. Scoop small bits of the mix and shape ‘em into little balls about an inch wide.
5. To cook ‘em, heat some extra olive oil in a skillet over medium heat. Fry the balls for 3-4 minutes on each side until they get a golden brown, crispy outside. If you prefer baking, preheat your oven to 400°F, put the balls on a lightly oiled baking sheet, and bake them for 15-20 minutes – just flip them halfway so they brown evenly.
6. Keep an eye on them so they don’t burn, and add a bit more salt or pepper if needed before serving. They go great tossed in marinara or served with a side salad and pasta.

Pro Tips:
• To keep the balls from falling apart, make sure to mash the lentils just enough so they start sticking together, but don’t overdo it—some texture is what makes them yummy.
• When frying, don’t overcrowd the pan. If the pan’s too full, the balls will steam instead of crisp.
• If you’re baking, a light brushing of extra olive oil on top before baking can give you an even better golden finish.
• Taste the mixture before forming the balls, and if it feels a bit flat, a little extra salt or a squirt more tomato paste can really brighten things up.

Give these tips a try and enjoy your delicious, homemade lentil balls!