Hidden Veggie Meatballs
Contributed by: Jennifer Bier, MS, RD, LD Manager | Ambulatory Nutrition
Looking for a way to sneak more vegetables into the diet of picky eaters? These meatballs use beans as a filler instead of breadcrumbs for a fiber boost with more protein and no gluten. Mixing in vegetables gives vegetable-haters an easy way to fit some into their diet. Serve with your favorite pasta sauce or with barbecue sauce and a side of rice.
- 1 pound of lean ground beef
- 1 (14 ounce) can of kidney beans, drained and rinsed
- ¼ cup minced bell pepper*
- ¼ cup fresh spinach leaves or cooked vegetable of your choice*
- 2 eggs
- ½ teaspoon salt
- 1 teaspoon garlic powder
- 1 teaspoon of Italian seasoning (optional)
- Preheat oven to 350 degrees.
- Line a baking sheet with parchment paper or foil.
- Put beans, bell pepper, and spinach in food processor and pulse until smashed but not completely smooth. No food processor? Just mash the beans into a chunky paste with a potato masher or fork and chop vegetables as finely as possible.
- Combine beef with mashed beans and vegetables in medium sized bowl.
- Mix in eggs, salt, garlic powder, and any other seasonings you are using.
- Mix with spoon or fingers until well-combined.
- Form the meat mixture into 1-inch meatballs and place on the prepared baking sheet, about an inch apart. You should have 24-30 meatballs.
- Bake meatballs in 350-degree oven for about 30 minutes or until no pink is visible when you cut one open. Serve with your favorite sauce.
Cook’s Notes:
*The green from the spinach and bell pepper will be visible in the final meatball. If you want your vegetables less noticeable, try ½ cup of mashed cooked squash instead.
*The meatballs may flatten a bit in cooking. If you want a rounder result, make the mixture ahead and chill for at least half an hour before forming the meatballs.
