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.

Tip:

• 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!

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
• 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

Instructions

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

1. Meatballs: Preheat oven to 400°F (200C). 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.
2. 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.