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