Lentil and Black Bean Meatballs

This lentil and black bean meatball recipe is not your traditional meatball recipe: it is entirely plant-based, and perfect for any vegetarian or vegan. That said, you may well fool a few meat-loving guests with these easy meatballs!

These meatballs will become one of your favourites the moment you taste them. They are delicious and an excellent source of protein, perfect for a family dinner, as an appetiser, or for meal prep.

You can even freeze them in an airtight container and defrost them whenever you need.

The step that matters: the grated courgette must be wrung out in a cloth, squeezed as hard as you can. Without that step, the meatballs will not hold together.

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What you need to make these lentil and black bean meatballs:

Courgette — grated, then wrung out in a cloth: more than anything else, this step is what lets the meatballs hold together as they cook.
Olive oil — used to cook the shallots and pecans, then to brown the meatballs in the pan.
Shallots and garlic — the aromatic base of the mixture, chopped and softened before the rest goes in.
Pecans — crushed into small pieces, they add crunch and a faintly sweet flavour that stands in for meat.
Spices — cumin, coriander, cinnamon, paprika and chilli flakes give the meatballs their warm, gently spiced Middle Eastern profile.
Black beans and lentils — the protein base of the dish, rinsed and drained before being blitzed into a coarse purée with everything else.
Soy sauce and pomegranate molasses — they add saltiness and a tangy-sweet note that stands in for the fat found in meat.
Panko breadcrumbs — they bind the mixture and give it structure without weighing it down.
Fresh mint — chopped and folded into the purée, it freshens up the whole mixture.
Salt and pepper — to taste, to round out the seasoning.

Why these lentil and black bean meatballs must be on your menu!

Entirely plant-based: No meat at all, but tasty enough to fool meat-lovers.
Perfect for a vegetarian or vegan meal that everyone enjoys.
High in protein: Lentils and black beans provide it generously.
A filling meal without any meat in sight.
Freeze beautifully: Make a big batch and freeze the extras in an airtight container.
Defrost them on demand for a quick weeknight meal.
Endlessly versatile: Serve them hot or cold, as a main course, an appetiser, or at a family dinner.
Pair them with tzatziki, ranch sauce, tahini sauce or tomato sauce, and with feta, goat's cheese or mozzarella.

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Lentil and Black Bean Meatballs

Vegan pulse and pecan meatballs, lifted with cumin, cinnamon and pomegranate molasses, pan-fried golden.

Prep 30 min

Cook 15 min

Total time 45 min

Course: Main course Cuisine: Middle Eastern Keyword: Lentil meatballs Calories:

Ingredients

Servings: 6 servings

Instructions

Trim the ends off the courgette and grate it. Tip it into a cloth, gather it into a bundle and squeeze as hard as you can to extract all the water. Set aside.
Chop the shallots, garlic and mint. In a mortar, crush the pecans until only small pieces or powder remain.
Rinse and drain the black beans and the lentils. Set aside.
In an oiled pan over medium heat, cook the shallots and pecans for 2 to 3 minutes, stirring. Season with salt to taste.
Add the garlic and the spices, stirring, and cook for about 2 minutes.
Add the black beans, lentils, soy sauce and molasses. Stir, then season with salt and pepper.
Add the courgette and stir through.
Transfer to a deep bowl. Add the panko and the mint, then blitz to a coarse purée with a stick blender.
With slightly damp hands, shape golf-ball-sized meatballs, flattening them if needed.
In the same pan, add a little olive oil and brown the meatballs for about 3 to 4 minutes on each side. Serve hot or cold.

Nutrition (per serving)

Tips

Wring the grated courgette out in a cloth, squeezing hard: that is what lets the meatballs hold together.
Blitz to a coarse purée, not a smooth paste: the texture matters.
Dampen your hands slightly before shaping, otherwise the mixture sticks.
They freeze very well in an airtight container and can be defrosted as needed.
Serve with tzatziki, ranch sauce, tahini sauce or tomato sauce, and with feta, goat's cheese or mozzarella.

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