Protein‑Packed Meatballs with Beans and Kale
For me, meatballs are one of those foods that are part of my culinary survival routine. They’re my little “secret” for chaotic days, long weeks and those moments when all I want is something nutritious, comforting and quick.
Equipment
- Large Frying Pan
- Large bowl
Ingredients
- 700 gr ground meat of choice I used beef
- 1 un egg
- 1 tbsp Dijon mustard
- 4 tbsp breadcrumbs
- 1 drizzle olive oil or butter, if you prefer
- Salt, garlic powder and black pepper to taste
- 1 clove garlic, minced
- 300 ml tomato purée
- 150 gr Chopped tomatoes I used frozen
- 1 un onion, chopped frozen works too
- 300 Gr butter beans, cooked I used jarred
- 250 Gr chopped kale
- 3 Tbsp ketchup helps balance the acidity of the tomato; you can use sugar instead
- 100 ml water if needed to thin the sauce
- Chopped coriander to taste optional
Instructions
- In a large bowl, combine the ground meat, egg, mustard, breadcrumbs, salt, garlic powder and pepper. Mix until the mixture is uniform, then shape into balls of roughly the same size.
- Heat a pan with a drizzle of olive oil. When the oil is hot, sear all the meatballs and set them aside.
- In the same pan, start the sauce. Add the minced garlic, onion and tomatoes. Let them cook for about 5 minutes. Then add the tomato purée, the beans, the kale and the meatballs, and let everything cook for another 15 minutes. (If you notice the sauce getting too thick, add a little water.)
- Adjust the seasoning, sprinkle some coriander on top, and it’s ready to serve.
Notes
What I love most about meatballs is this: they work with everything.
With pasta
With rice
In sandwiches
In wraps
In tomato sauce
In heartier dishes, like beans and kale
Or simply sautéed with vegetables
They’re the kind of food that never fails, never disappoints and never feels out of place.