Lentil ‘Meatball’ Sandwich on a Whole Grain Roll: The Plant-Based Comfort Food You’ve Been Craving
Why You’ll Love This Lentil ‘Meatball’ Sandwich
Craving a hearty, satisfying sandwich but want to keep it plant-based? These lentil “meatballs” deliver all the comfort and flavor of traditional meatball subs without any meat at all. Packed with protein-rich lentils, aromatic herbs, and nestled in a warm whole grain roll with tangy marinara sauce and fresh greens, this sandwich proves that plant-based eating can be incredibly satisfying.
The best part? These lentil meatballs are easier to make than you might think, freeze beautifully for meal prep, and cost a fraction of what you’d pay for meat. Whether you’re vegetarian, vegan, or just looking to add more plant-based meals to your week, this sandwich will become your new go-to comfort food.
Quick Info Table
| Prep Time | Cook Time | Total Time | Servings | Difficulty |
|---|---|---|---|---|
| 20 mins | 25 mins | 45 mins | 4 | Medium |
What You’ll Need
For the Lentil ‘Meatballs’
- 1 cup dried green or brown lentils, rinsed
- 2 1/2 cups vegetable broth
- 1/2 cup old-fashioned oats
- 1/2 cup breadcrumbs (use gluten-free if needed)
- 1 small onion, finely diced
- 3 cloves garlic, minced
- 1 carrot, finely grated
- 2 tablespoons ground flaxseed mixed with 5 tablespoons water (flax egg)
- 2 tablespoons tomato paste
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon smoked paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 2 tablespoons olive oil (for cooking)
For the Sandwiches
- 4 whole grain sub rolls or hoagie buns
- 2 cups marinara sauce (store-bought or homemade)
- 4 cups fresh salad greens (arugula, spinach, or mixed greens)
- 1/2 red onion, thinly sliced
- 1 large tomato, sliced
- 1/4 cup fresh basil leaves
- Optional: vegan mozzarella or nutritional yeast for sprinkling
For Extra Flavor (Optional)
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Pinch of salt and pepper (for dressing the greens)
Step-by-Step Directions
Prepare the Lentils
- Cook the lentils until tender. In a medium saucepan, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until lentils are soft and most liquid is absorbed. Drain any excess liquid and let cool for 10 minutes.
Pro Tip: Slightly overcooked lentils work better for meatballs than al dente ones. They should mash easily with a fork.
- Prepare your flax egg. While lentils cook, mix ground flaxseed with water in a small bowl. Let sit for 10 minutes until it becomes gel-like.
Make the Lentil Mixture
- Mash the lentils partially. Transfer cooled lentils to a large bowl. Using a potato masher or large fork, mash about 3/4 of the lentils, leaving some whole for texture.
- Sauté the aromatics. Heat 1 tablespoon olive oil in a large skillet over medium heat. Add diced onion and cook for 5 minutes until softened. Add minced garlic and cook for another minute until fragrant.
- Combine all meatball ingredients. Add the sautéed onion and garlic to the mashed lentils. Stir in oats, breadcrumbs, grated carrot, flax egg, tomato paste, oregano, basil, smoked paprika, salt, and pepper. Mix thoroughly until well combined.
Texture Check: The mixture should hold together when squeezed but not be too wet. If it’s too dry, add a tablespoon of water. If too wet, add more breadcrumbs.
- Let the mixture rest. Cover and refrigerate for 15 minutes. This helps the ingredients bind together and makes shaping easier.
Shape and Cook the ‘Meatballs’
- Form the meatballs. With damp hands, roll the mixture into golf ball-sized portions (about 16-20 meatballs). Place them on a plate.
- Cook the meatballs. Heat remaining olive oil in the same large skillet over medium heat. Working in batches, add meatballs and cook for 8-10 minutes, turning carefully every 2-3 minutes until golden brown on all sides.
Gentle Handling: These meatballs are more delicate than meat versions. Use a spatula and turn gently to prevent breaking.
Warm the Sauce and Assemble
- Heat the marinara sauce in a medium saucepan over low heat. Add the cooked lentil meatballs to the sauce and simmer gently for 5 minutes to let flavors meld.
- Prepare the rolls. Slice the whole grain rolls lengthwise, keeping one side attached. If desired, warm them in a 350°F oven for 2-3 minutes.
- Dress the greens. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper. Toss the salad greens with this simple dressing.
- Assemble the sandwiches. Spread a layer of marinara sauce on the bottom of each roll. Add 4-5 lentil meatballs per sandwich, then top with dressed greens, sliced tomato, red onion, and fresh basil. Add a sprinkle of vegan cheese or nutritional yeast if using.
How to Serve
These hearty sandwiches are complete meals on their own, but here are some delicious accompaniments:
Perfect Sides: Serve with baked sweet potato fries, a cup of tomato soup, or a simple cucumber salad for a well-rounded meal.
Make It a Platter: Cut sandwiches in half and arrange on a platter with extra marinara sauce for dipping. Perfect for casual entertaining or family gatherings.
Picnic Ready: These sandwiches travel well wrapped in parchment paper. Pack the dressed greens separately and add them just before eating to prevent soggy bread.
Expert Tips for Success
Make-Ahead Magic: Lentil meatballs can be made up to 3 days ahead and stored in the refrigerator, or frozen for up to 3 months. Reheat gently in marinara sauce.
Texture Perfection: The key to great lentil meatballs is the right moisture level. Start with less liquid and add more as needed. The mixture should be moldable but not mushy.
Flavor Boosters: Add a tablespoon of soy sauce or Worcestershire sauce (check that it’s vegan) to the lentil mixture for extra umami depth.
Bread Selection: Look for whole grain rolls with some heft – they need to hold up to the sauce and filling. Day-old bread actually works better as it’s less likely to get soggy.
Batch Cooking: Double the recipe and freeze half the meatballs. Having them ready in your freezer makes weeknight dinners a breeze.
Binding Alternatives: If you don’t have flaxseed, you can use a chia egg (1 tablespoon chia seeds + 3 tablespoons water) or even 1/4 cup aquafaba (chickpea liquid).
Common Questions
Can I use red lentils instead of green or brown?
Red lentils break down too much when cooked and won’t hold their shape well in meatballs. Stick with green or brown lentils for the best texture. Black beluga lentils also work wonderfully if you can find them.
What if my meatballs fall apart while cooking?
This usually means the mixture was too wet or didn’t rest long enough. Try chilling the formed meatballs for 30 minutes before cooking, and make sure your pan isn’t too hot. Medium heat prevents them from browning too quickly on the outside while staying raw inside.
Can I bake the meatballs instead of pan-frying?
Absolutely! Place formed meatballs on a parchment-lined baking sheet, brush lightly with oil, and bake at 375°F for 20-25 minutes, turning once halfway through. They won’t be as golden but will be just as delicious.
How do I store leftover meatballs?
Store cooked meatballs in the refrigerator for up to 4 days in an airtight container. Reheat gently in marinara sauce over low heat, or microwave in 30-second intervals until warmed through.
Can I make this gluten-free?
Yes! Use gluten-free oats, gluten-free breadcrumbs, and ensure your whole grain rolls are certified gluten-free. Check that your marinara sauce is also gluten-free, as some brands contain wheat.
What’s the best way to reheat frozen meatballs?
Thaw overnight in the refrigerator, then reheat gently in marinara sauce over low heat for 10-15 minutes. You can also reheat from frozen – just add an extra 5-10 minutes to the cooking time.
Final Thoughts
This lentil “meatball” sandwich proves that plant-based comfort food can be every bit as satisfying as the original. With their hearty texture, savory flavor, and protein-packed nutrition, these lentil meatballs will win over even the most skeptical carnivores at your table.
The beauty of this recipe lies in its versatility and make-ahead potential. Prep a big batch of meatballs on Sunday, and you’ll have quick, nutritious meals ready all week long. Serve them on pasta, stuff them in pita pockets, or enjoy them just as they are with a side of vegetables.
Ready to transform humble lentils into comfort food gold? Gather your ingredients and prepare to be amazed by how delicious plant-based eating can be. Your taste buds (and your wallet) will thank you!
