Red kidney bean meatballs with peppered rice
Take a classic and change it up using plant based protein like beans.
340 cal
Serves 6
Prep time
0h 30m
Cook time
0h 15m
Total time
0h 45m
Ingredients
Directions
-
Step 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. -
Step 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
-
Step 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. -
Step 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.
Tips
-
* Choose whole wheat breadcrumbs and brown basmati rice to boost the nutrition in this recipe
Nutritional information
Per serving (1 of 6)
- Calories
- 340
- Protein
- 12 g
- Sodium
- 200 mg
- Potassium
- 586 mg
- Total fat
- 10 g
- Saturated fat
- 1 g
- Cholesterol
- 35 g
- Carbohydrates
- 55 g
- Fibre
- 9 g
- Sugars
- 5 g
- Added sugars
- 0 g
