Beat Balls and Broccoli Bowl

Author: Ginny Wright
A healthful twist on traditional meat balls; this recipe substitutes beans for half the meat. It’s a good start at saving our planet and improving our health by eating less meat!
  • 2 tablespoon olive oil
  • 1/2 pound lean ground beef or turkey
  • 1 can cannellini beans, rinsed and drained
  • 1 egg, lightly beaten
  • 2 tablespoons ground flax
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • 2 tablespoons minced fresh parsley leaves
  • 2 shallots, minced
  • 2 garlic cloves, minced
  • 5-6 large broccoli florets
  • 1/3 cup julienned carrots
  • 1 tablespoon olive oil
  • Salt and pepper
  1. Pre heat oven to 350. Heat the oil in a skillet over medium heat; add the shallots and cook until soft, about 2 minutes. Add the garlic to the pan and cook for 1 minute. Remove from heat.
  2. Place meat in a large bowl. Mash beans in a separate bowl with potato masher then add to meat. Add remaining ingredients: egg, flax, salt, pepper and parsley. Add the cooked shallots and garlic. Mix well to combine.
  3. Form mixture into balls. Line a baking sheet with parchment.
  4. In same skillet add another tablespoon olive oil and heat over medium high heat. Working in batches add meatballs and sear for about 2 minutes each side. Place on baking sheet.
  5. Place balls in oven and cook for 25 minutes.
  6. While beat balls are cooking steam the broccoli florets in 1/2 inch water in covered pot until bright green. Place on cutting board and roughly chop. Add broccoli to the serving bowl then top with jullienned carrots. Drizzle with a tablespoon good olive oil and season with salt and pepper. Mix to coat. Cut the beat balls in half and place on top of broccoli bowl.


Leave a Comment

Your email address will not be published. Required fields are marked *