Description

These hearty, oven-baked lentil meatballs are packed with Mediterranean flavors—sun-dried tomatoes, olives, and herbs—served in a vibrant tomato sauce for a plant-based dish that’s comforting, protein-rich, and deliciously satisfying.

Ingredients

Units Scale

1 1/2 cups cooked brown or green lentils
1/2 cup rolled oats
1/4 cup sun-dried tomatoes, finely chopped
1/4 cup Kalamata olives, pitted and chopped
1/4 cup grated carrot
2 garlic cloves, minced
2 tbsp fresh parsley, chopped
1 tbsp tomato paste
1 tbsp soy sauce or tamari
1 tsp dried oregano
Salt and black pepper to taste
Olive oil spray
2 tbsp olive oil
1 small onion, chopped
2 cloves garlic, minced
1 can (14 oz) crushed tomatoes
1 tsp dried basil
Salt and pepper to taste

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Instructions

Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a food processor, pulse lentils and oats until partially blended.
Add sun-dried tomatoes, olives, carrot, garlic, parsley, tomato paste, soy sauce, oregano, salt, and pepper. Pulse until combined but still textured.
Form mixture into 1 1/2-inch balls and place on the baking sheet. Lightly spray with olive oil.
Bake for 25–30 minutes, turning halfway through, until golden and firm.
Meanwhile, heat olive oil in a skillet over medium heat. Add onion and garlic; sauté until translucent.
Add crushed tomatoes, dried basil, salt, and pepper. Simmer for 10–15 minutes.
Serve meatballs warm over the tomato sauce in a serving dish and garnish with fresh parsley.

Notes

Make sure lentils are well-drained to prevent a soggy mixture.
You can make the meatballs ahead and freeze them for future meals.
Use tamari instead of soy sauce for a gluten-free version.

Nutrition

Serving Size: 1/4 recipe
Calories: 280
Sugar: 6g
Sodium: 520mg
Fat: 12g
Saturated Fat: 2g
Unsaturated Fat: 9g
Trans Fat: 0g
Carbohydrates: 32g
Fiber: 9g
Protein: 11g
Cholesterol: 0mg