Moroccan Meatballs with Herbed Slaw

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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.

Moroccan Meatballs with Herbed Slaw
 
Prep time
Cook time
Total time
 
Author:
Serves: 6 servings
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
  1. 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.
  2. 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.
  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. Serve with slaw and toasted pita.

    Per serving (4 meatballs): 457 calories, 20 g fat, 5.7 g saturated fat, 863 mg sodium, 39.5 g carbohydrates, 8.2 g fibre, 6.3 g sugar, 30.4 g protein %DV: 66% zinc, 36% iron, 110% B12
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!

 

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