Meatballs with Rice, Beans, and Broccoli

A hearty and wholesome meal featuring tender meatballs, fluffy rice, protein-packed beans, and nutritious broccoli. Perfect for a satisfying lunch or dinner.

Preparation Time: 15 minutes
Cooking Time: 30 minutes
Total Time: 45 minutes

Ingredients

• For the Meatballs:
  • 500g ground beef or chicken
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1/4 cup grated Parmesan cheese
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • Salt and pepper to taste
• For the Rice and Beans:
  • 1 cup basmati or jasmine rice
  • 1 cup cooked beans (kidney, black beans, or chickpeas)
  • 1/2 teaspoon cumin powder
  • 1/2 teaspoon paprika
  • 1 tablespoon olive oil
  • Salt to taste
• For the Broccoli:
  • 2 cups broccoli florets
  • 1 tablespoon butter or olive oil
  • 1/4 teaspoon garlic powder
  • Salt and pepper to taste

Instructions

1. Prepare the Meatballs:
   1. In a bowl, mix ground beef, breadcrumbs, egg, Parmesan cheese, garlic powder, onion powder, salt, and pepper.
   2. Shape the mixture into small balls (about 2 tablespoons each).
   3. Heat a skillet with a drizzle of olive oil and cook the meatballs on medium heat until browned on all sides and cooked through. Set aside.
2. Cook the Rice and Beans:
   1. Rinse the rice thoroughly and cook it in a pot with 2 cups of water until fluffy.
   2. In a separate pan, heat olive oil and sauté the beans with cumin powder, paprika, and a pinch of salt for 3-4 minutes. Mix with the cooked rice.
3. Sauté the Broccoli:
   1. Blanch the broccoli in boiling water for 2 minutes and immediately transfer to ice water to retain the color.
   2. Heat butter or olive oil in a pan, add the broccoli, sprinkle with garlic powder, salt, and pepper, and sauté for 3 minutes.
4. Assemble:
   1. In a wooden bowl (or any serving bowl), layer rice and beans as the base.
   2. Add the sautéed broccoli and top with the meatballs.
   3. Garnish with fresh parsley or coriander if desired.

Tips for the Perfect Dish

• Use a combination of beans for added texture and flavor.
• For a vegetarian version, substitute meatballs with roasted tofu or paneer cubes.
• Leftovers can be stored in an airtight container for up to 2 days in the fridge.
• Serve with a side of yogurt or a drizzle of your favorite sauce for extra flavor.

This recipe is perfect for meal prepping or a family dinner. The combination of proteins, carbohydrates, and vegetables ensures a balanced and delicious meal. Try it and let us know how you liked it!