Dinner

Red Kidney Bean Meatballs with Peppered Rice

Take a classic and change it up using plant base protein like beans. Make the meatballs ahead and keep them refrigerated so all you need to do is heat them up in the sauce and dinner is done. This recipe has been reviewed by Heart and Stroke Foundation Registered Dietitians. Recipe courtesy of Professional Home Economist and Cookbook Author, Emily Richards.

Prep Time

Servings

Red Kidney Bean Meatballs

2 Tbsp canola oil, divided (30 mL)

1 shallot, finely chopped (1)

2 cloves garlic, minced (2)

1-19 oz no salt added red kidney beans, drained and rinsed (540 mL)

1 egg (1)

1/3 cup dry seasoned breadcrumbs (75 mL)

2 Tbsp ground flaxmeal or wheat germ (30 mL)

1 tsp Italian seasoning (5 mL)

1 tsp sodium reduced soy sauce (5 mL)

1/4 tsp hot pepper sauce (1 mL)

2 cups no salt added vegetable broth (500 mL)

2 Tbsp each cornstarch and water (30 mL)

2 Tbsp chopped fresh parsley or green onions (30 mL)

Pepper Rice

1 Tbsp canola oil (15 mL)

1 red yellow bell pepper, diced (1)

1 yellow bell pepper, diced (1)

1 cup basmati rice (250 mL)

2 cups no salt added vegetable broth (500 mL)

In a small nonstick skillet, heat 1 Tbsp (15 mL) of the oil over medium heat. Cook shallot and garlic for 2 minutes or until softened.
In a large bowl, mash beans. Stir in egg until combined. Add breadcrumbs, flax, cooked shallot mixture, Italian seasoning, soy and hot pepper sauces. Stir well. Using rounded tablespoon of mixture gently roll into balls; set aside.
Pepper Rice: In a saucepan, heat oil over medium-high heat and sauté peppers for 5 minutes or until starting to brown. Add rice and stir to coat. Pour in broth and bring to a boil. Reduce heat to low; cover and cook for 10 minutes or until liquid is absorbed and rice is tender. Keep warm.
Meanwhile, in a large nonstick skillet, heat remaining oil over medium-high heat and brown kidney meatballs on all sides. Add broth; bring to a simmer. In a small bowl, whisk together cornstarch and water; pour into broth and stir until thickened. Stir in parsley and remove from heat. Spoon over rice to serve.

Tip: choose whole wheat breadcrumbs and brown basmati rice to boost the nutrition in this recipe

Ingredients

Red Kidney Bean Meatballs

2 Tbsp canola oil, divided (30 mL)

1 shallot, finely chopped (1)

2 cloves garlic, minced (2)

1-19 oz no salt added red kidney beans, drained and rinsed (540 mL)

1 egg (1)

1/3 cup dry seasoned breadcrumbs (75 mL)

2 Tbsp ground flaxmeal or wheat germ (30 mL)

1 tsp Italian seasoning (5 mL)

1 tsp sodium reduced soy sauce (5 mL)

1/4 tsp hot pepper sauce (1 mL)

2 cups no salt added vegetable broth (500 mL)

2 Tbsp each cornstarch and water (30 mL)

2 Tbsp chopped fresh parsley or green onions (30 mL)

Pepper Rice

1 Tbsp canola oil (15 mL)

1 red yellow bell pepper, diced (1)

1 yellow bell pepper, diced (1)

1 cup basmati rice (250 mL)

2 cups no salt added vegetable broth (500 mL)

Did you know?

Canola oil’s high smoke point (468°F) makes it ideal for sautéing, stir frying and deep frying.

Did you know?

Canola-based biofuel reduces lifecycle greenhouse gas emissions by up to 90% compared to traditional diesel.

Directions

In a small nonstick skillet, heat 1 Tbsp (15 mL) of the oil over medium heat. Cook shallot and garlic for 2 minutes or until softened.
In a large bowl, mash beans. Stir in egg until combined. Add breadcrumbs, flax, cooked shallot mixture, Italian seasoning, soy and hot pepper sauces. Stir well. Using rounded tablespoon of mixture gently roll into balls; set aside.
Pepper Rice: In a saucepan, heat oil over medium-high heat and sauté peppers for 5 minutes or until starting to brown. Add rice and stir to coat. Pour in broth and bring to a boil. Reduce heat to low; cover and cook for 10 minutes or until liquid is absorbed and rice is tender. Keep warm.
Meanwhile, in a large nonstick skillet, heat remaining oil over medium-high heat and brown kidney meatballs on all sides. Add broth; bring to a simmer. In a small bowl, whisk together cornstarch and water; pour into broth and stir until thickened. Stir in parsley and remove from heat. Spoon over rice to serve.

Tip: choose whole wheat breadcrumbs and brown basmati rice to boost the nutrition in this recipe

Nutritional Analysis

Calories

340

Total Fat

10 g

Saturated Fat

1 g

Cholesterol

35 mg

Sodium

200 mg

Carbohydrates

55 g

Fiber

9 g

Sugar

5 g

Protein

12 g

Potassium

586 mg

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