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Moroccan Meatballs with Herbed Slaw
- 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.
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
Whole Wheat Flatbread
- Prep Time: 100 min
- Total Time: 100 min
Description
Flatbread’s make the perfect appetizer and pizza base! Made from simple ingredients that include whole wheat flour and water, it’s no wonder flatbreads have been a staple in human diets for 5,000 years.
Make our homemade flatbread, brush with a little olive oil and garlic and pop in the oven for a few minutes to serve alongside our Moroccan Meatballs above. Or, top it with some of your favourite pizza toppings! Did someone say Cheeseburger Pizza?
Ingredients
2¼ teaspoons of dry active yeast
1 cup whole wheat pastry flour
1 cup all–purpose flour
½ teaspoon kosher salt
1 teaspoon sugar
1 tablespoon vegetable oil
3/4 cups of warm water
Instructions
Combine the warm water and sugar in a bowl
Stir to dissolve.
Sprinkle the yeast over the top and let that become foamy (approximately 5-6 minutes).
While that is foaming, combine flours and salt in a large bowl. Mix well
Pour foamy, yeast water mixture into flour mixture.
Stir until a dough ball forms
Knead for 3-4 minutes or until smooth and stiff. Add flour to prevent sticking.
Place dough in a lightly oiled bowl, cover with a clean kitchen cloth and allow to rise (1-1.5 hours).
Divide dough into small balls.
On a floured surface, roll balls out until flat or 1/4 inch think – you don’t want them super think or they wont cook properly!
Cook in a hot skillet with a little oil for 3-4 minutes on each side
Notes
Flatbread can be made up to one day ahead as long as they are stored in an airtight container at room temperature!
To top the flatbread:
Here’s the fun trick, you can top your flatbread with any number of ingredients or combinations of fruit, vegetables, sauces, cheeses and meats! Think of it as a gourmet pizza and add what you and your family want! Some of our favourite toppings combos are:
- Portobello mushrooms, one shallot, mozzarella cheese and Parmesan cheese, pesto sauce, fresh spinach and crumbled ground beef.
- Ground beef, chopped onion and dill pickles and cheddar cheese with a drizzle of mustard and/or ketchup for a classy cheeseburger flatbread appetizer.
- Thinly sliced steak, whiskey caramelized onions and horseradish aioli
After topping your flatbread, simply place flatbread on a baking sheet, bake in the oven for 5 minutes at 400°C and broil until cheese (if applicable) is melted – this only takes a minute or two so watch carefully so it doesn’t burn!
