Red kidney bean “meatballs” with peppered rice

Take a classic and change it up using plant based protein like beans.
Red kidney bean “meatballs” on peppered rice with chopped scallions on the side.
6 servings / 45 min 

Prep 30 min / Cook 15 min

Ingredients
  • 2 tbsp (25 mL) canola oil, divided
  • 1 shallot, finely chopped
  • 2 cloves garlic, minced
  • 1 can (19 oz/540 mL) no salt added red kidney beans, drained and rinsed
  • 1 egg
  • 1/3 cup (75 mL) dry seasoned breadcrumbs*
  • 2 tbsp (25 mL) ground flaxmeal or wheat germ
  • 1 tsp (5 mL) Italian seasoning
  • 1 tsp (5 mL) sodium reduced soy sauce
  • 1/4 tsp (1 mL) hot pepper sauce
  • 2 cups (500 mL) no salt added vegetable broth
  • 2 tbsp (25 mL) each cornstarch and water
  • 2 tbsp (25 mL) chopped fresh parsley or green onions

  • Pepper rice:

  • 1 tbsp (15 mL) canola oil
  • 1 each red and yellow bell peppers, diced
  • 1 cup (250 mL) basmati rice*
  • 2 cups (500 mL) no salt added vegetable broth

*Choose whole wheat breadcrumbs and brown basmati rice to boost the nutrition in this recipe

Directions
  1. 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.
  2. 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:

  1.  In a saucepan, heat oil over medium high heat and saute 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.
  2. 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.
Nutritional info per serving (1 of 6)
  • Calories 340
  • Protein 12 g
  • Total fat 10 g
    Saturated fat 1 g
    Trans fat 0 g
    Cholesterol 35 g
  • Carbohydrates 55 g
    Fibre 9 g
    Sugars 5 g
    Added sugars 0 g
  • Sodium 200 mg
  • Potassium 586 mg