Description
Rich with the umami flavor of mushrooms and lentils, these Mushroom Lentil Vegan Meatballs get a healthful boost by way of high fiber cereal.
Ingredients
- 1 small onion
- 3 cloves garlic
- 2 stalks celery
- 4 ounces mushrooms
- 2 tablespoons fresh herbs, according to your preference (i.e., basil, tarragon, rosemary, parsley)
- 1 cup walnuts, finely chopped
- 1 tablespoon extra virgin olive oil
- 1 cup brown or green lentils, dried
- 2 cups vegetable broth
- 2 tablespoons soy sauce
- 2 cups high fiber or whole grain breakfast cereal, unsweetened, plain (i.e., Fiber OneTM Original Bran Cereal, Smart Bran, Trader Joe’s High Fiber Cereal)
- 2 tablespoons flax seeds ground
- ¼ teaspoon black pepper
- Breadcrumbs, as needed
Instructions
- Finely chop vegetables using a food processor. Place onion, garlic, celery, mushrooms, and herbs in the container of a food processor, and pulse on low for a few minutes until vegetables are finely chopped, but not liquified. Alternatively, chop vegetables finely by hand.
- Heat olive oil in a heavy pot over medium heat.
- Add chopped vegetables and walnuts, and sauté for 7 minutes, stirring frequently.
- Add lentils, broth, and soy sauce, and stir well. Cover with a lid and cook, stirring frequently, for about 30 minutes, until liquid is absorbed and lentils are very tender. Mash with a potato masher or fork to create a smoother texture. Remove from heat and allow to cool slightly.
- Break apart fiber cereal by crushing it with your hands to achieve a smaller, finer texture. Add the crushed fiber cereal, flax seeds, and pepper and mix well. You can mix with your hands to distribute ingredients. Add just enough breadcrumbs to make a firm texture that holds together when squeezed, but is not too moist or too dry.
- Transfer to a container, cover and refrigerate for about 1 hour to make handling easier.
- Preheat oven to 350 F. Spray 2 baking sheets with non-stick cooking spray.
- Scoop up a large spoonful of mixture, and, using hands, press together to shape into veggie balls about 1 ½ – 2 inches in diameter. Place on baking sheets.
- Bake for about 30-35 minutes, until firm and lightly browned on surface. Remove from oven. Serve immediately.
- Makes 8 servings (3 meatballs per serving).
Notes
This recipe features high-fiber breakfast cereal. Choose unsweetened, plain varieties (see above) of high fiber cereal. You can also try plain, unsweetened whole grain flake cereal. Adjust the moisture levels with the breadcrumbs to achieve a smooth texture that is not too dry or not too moist. It should hold together well when pressed with your hands.
Try the following servings styles:
In pita bread with lettuce, tomatoes and cucumbers
With a plant-based mushroom gravy as an entrée
With a marinara sauce with pasta.
As a hot appetizer with dipping sauces, such as tahini sauce, hummus, or cashew cheese.
- Prep Time: 25 minutes
- Cook Time: 1 hour
- Category: Entree
- Cuisine: American
Nutrition
- Serving Size: 3 balls
- Calories: 212
- Sodium: 375 mg
- Fat: 12 g
- Saturated Fat: 1 g
- Carbohydrates: 19 g
- Fiber: 9 g
- Protein: 9 g