Vegetarian Meatballs


2 C cooked lentils or well rinsed canned lentils
16 oz. chopped spinach (If you are using frozen chopped spinach, thaw completely and squeeze out excess water)
1 egg
1 C panko crumbs or gluten free rice crumbs
1 Tablespoon tomato paste
1 C cooked quinoa
1 Teaspoon tomato-basil seasoning or Italian seasoning
salt and pepper to taste
Additional panko crumbs to coat meatballs
Pan spray

Sauce (optional)
1-28oz. canned petit-diced tomatoes
1 teaspoon tomato paste
1 teaspoon sugar
A pinch of dried oregano and basil
Salt and pepper to taste


Pre-heat oven to 375 degrees. Pan spray large cookie sheet. In a large bowl, combine lentils through salt and pepper. Combine all ingredients well. Using hands, form meatballs about 2” a piece. Place meatballs on cookie about 2 inches apart. Spray meatballs with additional coating of pan spray and sprinkle with remaining panko crumbs to lightly coat.

Place in oven for about 20 minutes. Remove from oven and turn. Cook additional 15minutes. Meatballs should be browned and have a crunchy outside coating. Serve immediately with sauce. Feta cheese with the sauce is also a nice compliment to these meatballs.

Yield: 17- 20 meatballs
1 meatball
Calories 76g, Fat 1.2g (saturated <1g, monounsaturated <1g, polyunsaturated <1g)
Carbohydrate 12.7, Fiber 2.7g, Protein 4.1g,

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