Go Back Email Link
+ servings
Print Recipe
No ratings yet

Easy Baked Zucchini Lentil Meatballs with Ginger-Soy Glaze

These baked zucchini lentil meatballs are hearty, flavourful, and glazed in a tangy-sweet ginger-soy sauce for an irresistible finish. They’re vegetarian, high in fibre, and dairy-free, making them a satisfying and healthy option for dinner, meal prep, or entertaining.
Servings: 5 servings
Calories: 122.5kcal
Prep Time20 minutes
Cook Time20 minutes
Total Time40 minutes

Ingredients

For the Meatballs

  • 1 cup brown lentils canned, rinsed & drained
  • 1 cup zucchini finely grated (about 1 small zucchini), squeezed dry in a clean towel
  • ½ cup green onion finely chopped (white + green parts)
  • 1 egg lightly beaten
  • ½ cup quick oats or ground rolled oats
  • 1 tbsp soy sauce low‑sodium
  • 2 cloves garlic minced
  • 1 tsp ginger
  • ½ tsp toasted sesame oil
  • ¼ tsp black pepper

For the Glaze

  • 2 tbsp soy sauce low‑sodium
  • 1 tbsp rice vinegar
  • 1 tbsp maple syrup
  • 1 tsp ginger fresh grated
  • 1 clove garlic minced
  • ¼ tsp toasted sesame oil
  • 2 tbsp water
  • ½ tsp cornstarch mixed with 1 tsp water, slurry, for thickening

Equipment

  • mixing bowls (1 large, 1 small)
  • Baking sheet
  • Parchment paper
  • Box grater (for zucchini)
  • Potato masher or fork (for lentils)
  • Small saucepan (for glaze)

Instructions

  • Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
  • Mash the lentils in a large bowl until mostly smooth, leaving some texture.
    1 cup brown lentils
  • Add zucchini, green onion, egg, oats, soy sauce, garlic, ginger, sesame oil, and pepper. Mix until well combined. The mixture should hold together when scooped; if too wet, add a bit more oats.
    1 cup zucchini, ½ cup green onion, 1 egg, ½ cup quick oats, 1 tbsp soy sauce, 2 cloves garlic, 1 tsp ginger, ½ tsp toasted sesame oil, ¼ tsp black pepper
  • Shape into balls (about 1½ tbsp each) and place on the prepared baking sheet.
  • Bake for 18–20 minutes, flipping halfway, until lightly golden and set.

Make the Glaze

  • In a small saucepan over medium heat, combine soy sauce, rice vinegar, maple syrup, ginger, garlic, sesame oil, and water. Bring to a simmer.
    2 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp maple syrup, 1 tsp ginger, 1 clove garlic, ¼ tsp toasted sesame oil, 2 tbsp water
  • Stir in the cornstarch slurry and cook, stirring, for 30–60 seconds until glossy and slightly thickened. Remove from heat.
    ½ tsp cornstarch
  • Toss baked meatballs in glaze until coated, or drizzle glaze over the top.
  • Garnish with sesame seeds and thinly sliced green onions if desired.

Cooking Tips

  • Dry the Zucchini Thoroughly – Use a clean towel or paper towels to squeeze out excess moisture to prevent soggy meatballs.
  • Mash Lentils Well – Leave some texture, but enough mash to help bind the mixture.
  • Make it Gluten-Free – Use certified gluten-free oats and tamari instead of soy sauce.
  • Vegan Option – Replace the egg with a flax egg (1 tbsp ground flax + 3 tbsp water).
  • Crispier Texture – Broil for 1–2 minutes at the end if you prefer a slightly crisp outer layer.
  • Make Ahead – Shape and chill the mixture ahead of time for easier prep during busy nights.

Nutrition

Nutrition Facts
Easy Baked Zucchini Lentil Meatballs with Ginger-Soy Glaze
Serving Size
 
2 meatballs
Amount per Serving
Calories
122.5
% Daily Value*
Fat
 
2.3
g
4
%
Saturated Fat
 
0.5
g
3
%
Trans Fat
 
0.004
g
Cholesterol
 
32.7
mg
11
%
Sodium
 
363.9
mg
16
%
Potassium
 
334.4
mg
10
%
Carbohydrates
 
19.3
g
6
%
Fiber
 
4.5
g
19
%
Sugar
 
4.2
g
5
%
Protein
 
7.3
g
15
%
Vitamin C
 
7.5
mg
9
%
Vitamin D
 
0.2
µg
1
%
Calcium
 
38.9
mg
4
%
Iron
 
2.3
mg
13
%
Magnesium
 
52.2
mg
13
%
Zinc
 
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.