Middle Eastern Kidney Bean Meatballs with Herbed Slaw

Ground beef and smashed kidney beans are seasoned with warm spices and formed into a delicious meatball 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.

RatingDifficultyIntermediate

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Yields6 Servings
Prep Time25 minsCook Time20 minsTotal Time45 mins

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
 1/2 tsp EACH ground cumin, salt and pepper
 1/4 cup EACH finely chopped parsley and fresh mint
 1/4 cup finely chopped mint
 2 cups each shredded purple and green cabbage
 1 cup carrot matchsticks
 1/2 cup shaved red onion
Meatballs
 1 cup no salt added kidney beans, drained and rinsed
 2 eggs
 1/2 onion, grated
 4 cloves garlic, minced
 2 tsp each ground cumin and coriander
 1/2 tsp ground cinnamon
 1 lb (500 g) extra lean ground beef
 1/4 cup dried breadcrumbs
 1 tsp each salt and pepper
 3 whole-wheat pita pockets, toasted

Slaw
1

In a large bowl, whisk oil with lemon juice, vinegar, garlic, mustard, honey, cumin, salt and pepper. Stir in parsley and mint. Add cabbage, carrot and onion; toss to coat. Let stand at room temperature for 30 minutes.

Meatballs
2

Meatballs: Preheat oven to 400°F (200C). In a large bowl, smash kidney beans with a potato masher until just slightly chunky. Add eggs, onion, garlic, cumin, coriander and cinnamon; stir to combine. Add beef, breadcrumbs, salt and pepper. Gently mix well. Form into 24 meatballs.

3

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. Cool slightly. Serve with slaw and toasted pita.

Tips
4

• Serve with tomato and cucumber slices for a bright and fresh compliment to the meatballs.
• 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!

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
 1/2 tsp EACH ground cumin, salt and pepper
 1/4 cup EACH finely chopped parsley and fresh mint
 1/4 cup finely chopped mint
 2 cups each shredded purple and green cabbage
 1 cup carrot matchsticks
 1/2 cup shaved red onion
Meatballs
 1 cup no salt added kidney beans, drained and rinsed
 2 eggs
 1/2 onion, grated
 4 cloves garlic, minced
 2 tsp each ground cumin and coriander
 1/2 tsp ground cinnamon
 1 lb (500 g) extra lean ground beef
 1/4 cup dried breadcrumbs
 1 tsp each salt and pepper
 3 whole-wheat pita pockets, toasted

Directions

Slaw
1

In a large bowl, whisk oil with lemon juice, vinegar, garlic, mustard, honey, cumin, salt and pepper. Stir in parsley and mint. Add cabbage, carrot and onion; toss to coat. Let stand at room temperature for 30 minutes.

Meatballs
2

Meatballs: Preheat oven to 400°F (200C). In a large bowl, smash kidney beans with a potato masher until just slightly chunky. Add eggs, onion, garlic, cumin, coriander and cinnamon; stir to combine. Add beef, breadcrumbs, salt and pepper. Gently mix well. Form into 24 meatballs.

3

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. Cool slightly. Serve with slaw and toasted pita.

Tips
4

• Serve with tomato and cucumber slices for a bright and fresh compliment to the meatballs.
• 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!

Middle Eastern Kidney Bean Meatballs with Herbed Slaw
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