Name: Moroccan Meatballs with Herbed Slaw
Prep time: 25 min
Cook time: 20 min
Total time: 45 min
Yield: 6
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; 2 cups each shredded purple and green cabbage; 1 cup carrot matchsticks; 1/2 cup shaved red onion; 1/4 cup EACH finely chopped parsley and fresh mint; 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

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.

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

2 cups each shredded purple and green cabbage

1 cup carrot matchsticks

1/2 cup shaved red onion

1/4 cup EACH finely chopped parsley and fresh mint

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

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Directions

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.

• 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!

Category: Ground Beef, Meatballs
Method: Oven