Ground beef and smashed kidney beans are seasoned with warm spices and formed into delicious meatballs packed with protein and fibre – perfect for make-ahead lunches and quick weeknight dinners. Use white kidney beans if you don’t want the kids to spot them.
3 tbsp canola oil
2 tbsp EACH lemon juice and red wine vinegar
1 clove garlic, minced
1 tsp EACH Dijon mustard and liquid honey
½ tsp EACH ground cumin, salt and pepper
2 cups each shredded purple and green cabbage
1 cup carrot matchsticks
½ cup shaved red onion
¼ cup EACH finely chopped parsley and fresh mint
1 cup no salt added kidney beans, drained and rinsed
½ onion, grated
4 cloves garlic, minced
2 tsp each ground cumin and coriander
½ tsp ground cinnamon
1 lb (500 g) extra lean ground beef
¼ cup dried breadcrumbs
1 tsp each salt and pepper
3 whole-wheat pita pockets, toasted
Slaw: In a large bowl, whisk oil with lemon juice, vinegar, garlic, mustard, honey, cumin, salt and pepper. Add cabbage, carrot and onion; toss to coat. Let stand at room temperature for 30 minutes. Stir in parsley and mint.
Meatballs: Preheat oven to 400°F (200°C). In a large bowl, mash kidney beans with a potato masher until just thoroughly mashed. Add eggs, onion, garlic, cumin, coriander and cinnamon; stir to combine. Add beef, breadcrumbs, salt and pepper. Gently mix well. Form into 24 meatballs.
Arrange meatballs on a greased foil-lined baking sheet. Bake for 20 minutes or until golden brown and an instant-read thermometer registers 160°F (71°C) when inserted into center of meatball. Serve with slaw and toasted pita.
Serve with tomato and cucumber slices for a bright and fresh compliment to the meatballs. Or, serve with a dollop of assorted dips such as hummus, baba ghanoush or tzatziki. Replace cabbage and shredded carrot with a bagged coleslaw blend. Substitute kidney beans with black beans, navy beans or chickpeas. Trying to sneak the beans in? Use white beans and mash until very smooth – even the pickiest of eaters will never notice!
Round out your meal by pairing the meatballs and slaw with the whole wheat flatbread recipe below!
- Serving Size: 4 meatballs
- Calories: 457
- Sugar: 6.3 g
- Sodium: 863 mg
- Fat: 20 g
- Saturated Fat: 5.7 g
- Carbohydrates: 39.5 g
- Fiber: 8.2 g
- Protein: 30.4 g
Keywords: Quick Meals, Kid-Friendly, Ground Beef, Meatballs
Flatbread’s make the perfect appetizer and pizza base! Made from simple ingredients that include whole wheat flour and water, it’s no wonder flatbreads have been a staple in human diets for 5,000 years.
Make our homemade flatbread, brush with a little olive oil and garlic and pop in the oven for a few minutes to serve alongside our Moroccan Meatballs above. Or, top it with some of your favourite pizza toppings! Did someone say Cheeseburger Pizza?
2¼ teaspoons of dry active yeast
1 cup whole wheat pastry flour
1 cup all–purpose flour
½ teaspoon kosher salt
1 teaspoon sugar
1 tablespoon vegetable oil
3/4 cups of warm water
Combine the warm water and sugar in a bowl
Stir to dissolve.
Sprinkle the yeast over the top and let that become foamy (approximately 5-6 minutes).
While that is foaming, combine flours and salt in a large bowl. Mix well
Pour foamy, yeast water mixture into flour mixture.
Stir until a dough ball forms
Knead for 3-4 minutes or until smooth and stiff. Add flour to prevent sticking.
Place dough in a lightly oiled bowl, cover with a clean kitchen cloth and allow to rise (1-1.5 hours).
Divide dough into small balls.
On a floured surface, roll balls out until flat or 1/4 inch think – you don’t want them super think or they wont cook properly!
Cook in a hot skillet with a little oil for 3-4 minutes on each side
Flatbread can be made up to one day ahead as long as they are stored in an airtight container at room temperature!
To top the flatbread:
Here’s the fun trick, you can top your flatbread with any number of ingredients or combinations of fruit, vegetables, sauces, cheeses and meats! Think of it as a gourmet pizza and add what you and your family want! Some of our favourite toppings combos are:
- Portobello mushrooms, one shallot, mozzarella cheese and Parmesan cheese, pesto sauce, fresh spinach and crumbled ground beef.
- Ground beef, chopped onion and dill pickles and cheddar cheese with a drizzle of mustard and/or ketchup for a classy cheeseburger flatbread appetizer.
- Thinly sliced steak, whiskey caramelized onions and horseradish aioli
After topping your flatbread, simply place flatbread on a baking sheet, bake in the oven for 5 minutes at 400°C and broil until cheese (if applicable) is melted – this only takes a minute or two so watch carefully so it doesn’t burn!