3 ingredient vegan meatballs | Dairy free, gluten free, nut free and EASY

Whether you incorporate vegetarian meals into your diet or you simply love easy meat-free alternatives, these 3 ingredient vegan meatballs will fast become favourites in your home.

Whether you incorporate vegetarian meals into your diet or you simply love easy meat-free alternatives, these 3 ingredient vegan meatballs will fast become favourites in your home.

The idea of a vegan meatball isn’t new on Her Nourished.  In fact, I made these vegan meatballs not so long ago and LOVED the outcome, but I didn’t feel as though the recipe was simple and fuss free.  I mean, it wasn’t hard.  But it also wasn’t super easy.  And EASY is what I want you to see when you open one of my recipes.


This adapted and improved recipe for vegan meatballs will have you in and out of the kitchen in no time, AND it prepares a batch big enough to enjoy over a few meals (if you can help yourself from eating them all.

These vegan meatballs are not only a delicious source of vegetarian protein, but they are also incredibly inexpensive to make.  I’m talking a few dollars which is a big grocery saving when compared to the ingredients needed to make equal amounts of chicken or beef meatballs.

Whether you incorporate vegetarian meals into your diet or you simply love easy meat-free alternatives, these 3 ingredient vegan meatballs will fast become favourites in your home.


HER NOURISHED TIPS:

To make perfect vegan meatballs (and avoid the major #fails I had while testing this recipe) I suggest following these tips:

  • Ensure you drain the lentils WELL.  The lentils should be drained, rinsed and then drained some more.  There should not be any excess liquid in the blender.  I suggest dabbing with a tea towel/paper towel if you are impatient (seems to always be my issue haha).
  • TASTE as you season.  Some people may prefer less seasoning, others more.  This mixture is fine to taste before cooking so taste away and season until you feel it’s perfect.

Whether you incorporate vegetarian meals into your diet or you simply love easy meat-free alternatives, these 3 ingredient vegan meatballs will fast become favourites in your home.

I’ve been asked a few questions about these vegan meatballs so I thought I’d answer the most common ones below for you:

Can you freeze these vegan meatballs once made:

I haven’t personally tested freezing these vegan meatballs because I feel that they are SO simple to whip up.  If you do decide to freeze them please let me know how they go. They will store in the fridge for 2 or so days.

I don’t have coconut flour.  Can I substitute?

Yes, but I would suggest checking out my original vegetarian meatball recipe for an alternative.  Coconut flour absorbs a lot of moisture so if using an alternative you may need to use more.

I don’t want to use medjool dates.  Is there something I can use instead?

Of course.  You can try substituting the medjool date for approximately 1 tablespoon of rice malt syrup.

I have IBS/irritable bowls.  Should I be eating lentils?

Well, lovely, that really is up to you.  I encourage you to chat to your health care provider about whether lentils are right for you, as well as keeping a food and mood journal to keep an eye on your symptoms etc.  I personally find that canned lentils or soaking overnight before cooking lessens the chances of my digestive system getting a little crazy from lentils.

Read my tips on bloating HERE.

Can I use my own lentils (i.e. not from a can)?

YES!  Check out my original recipe.  If using dried lentils I suggest soaking overnight, cooking for 30-45 minutes and THEN continuing with this recipe.

What should I serve them with?

ANYTHING!  That is the beauty of this recipe.  I love to serve mine in salads, wraps or in my med-style zughetti (recipe coming in Nourished in 30!).

Whether you incorporate vegetarian meals into your diet or you simply love easy meat-free alternatives, these 3 ingredient vegan meatballs will fast become favourites in your home.

Do you have a question?  Get in touch and let me know.

Whether you incorporate vegetarian meals into your diet or you simply love easy meat-free alternatives, these 3 ingredient vegan meatballs will fast become favourites in your home.

Okay, the part you’ve all been waiting for…

3 ingredient vegan meatballs | Dairy free, gluten free, nut free and EASY
 
Prep time
Cook time
Total time
 
Author:
Serves: 12
Ingredients
  • 400g can of lentils (240g drained)
  • 2 tbsp coconut flour
  • 1-2 medjool dates, pitted
  • Seasoning (salt, pepper, chilli, herbs and spices) to taste
Instructions
  1. Preheat oven to 180 degrees celsius and line a baking tray with baking paper.
  2. Drain and rinse the lentils well. Ensure the lentils are completely drained and then place in a blender or food processor.
  3. Add to the blender the coconut flour, medjool date and seasoning (start slow and add more if required). Secure the lid of your blender/food processor and blitz on a medium speed. Continue to blitz until combined but not pureed (if using a Thermomix this takes approximately 5-10 seconds on speed 6).
  4. Using a tablespoon, scoop and roll mixture into ping-pong sized balls and place on the baking tray.
  5. Place in the oven and bake for approximately 20 minutes or until golden. The vegan meatballs should be crispy on the outside and soft but cooked in the middle.
  6. Serve warm and store any left over vegan meatballs in the fridge.

DID YOU HEAR? Nourished in 30, the recipe book designed with the busy mumma in mind, is launching soon!

What to expect:

  • A flexible approach to food and the “ebb and flow” approach
  • Meal prep tips for even the busiest mumma!
  • Kitchen essentials
  • Recipes (lots – all delicious, under 30 minutes and SUPER EASY).  All recipes are created with the busy mumma in mind.  Most recipes will serve 2+.  I’ve included family-friendly options/serving suggestions to take the stress out of your meals entirely.
  • A 7 day menu plan.  For the busy mumma who just can’t think this week.  I’ve got your back.

And a quick note – even if you’re not a busy mumma I know you’ll love this recipe book too!  If you’re busy or just love quick, easy and delicious food you’ll want to have a copy of Nourished in 30!

Join the list NOW to be the first to hear about the launch date, special offers and prizes!  I can not wait to get this recipe book to you because I know you’ll just love it!

You’ll also get a free copy of my Super Simple Recipe Guide!

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Krissy Ropiha is a Certified Nutrition and Health Coach and Psychology graduate, passionate about supporting, inspiring and empowering busy mums to take back control of their health, get nourishing meals on the table in less than 30 minutes and feel confident in their own unique body.  

 

Strive for nourishment, not perfection.