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Moroccan Meatballs with Herbed Slaw

Moroccan Meatballs with Herbed Slaw

  • Author: Recipe and image courtesy of Canada Beef www.canadabeef.ca
  • Prep Time: 25 min
  • Cook Time: 20 min
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Category: Quick Meals

Description

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.


Scale

Ingredients

Slaw:

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

Meatballs:

1 cup no salt added kidney beans, drained and rinsed

2 eggs

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


Instructions

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.


Notes

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!


Nutrition

  • 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