Bean & Carrot Patties
Over a year ago
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Ingredients
- 1 Onion finely chopped
- 15ml vegetable oil
- 2 cloves of garlic crushed
- 450g carrots, trimmed, washed and roughly chopped
- 5ml Ground cumin
- 5ml Ground Coriander
- 200ml vegetable stock
- 1 (400g) can mixed or red kidney beans, drained
- 75g fresh wholewheat breadcrumbs
- 45ml chopped fresh coriander
- rolls and salad to serve
Accompaniment
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Description
Per serving: 169 calories, 4.1g fat, 0.5g saturates, 1.32g salt Counts as two of your 5-A-DAY
For more delicious recipes check out www.britishcarrots.co.uk
Method
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1
1. Heat the oil in a large pan, add the onion and saute for 2 mins. Add the garlic, carrots, cumin and coriander and stir for 1 minute. Pour in the stock, season well and bring to the boil. Cover and simmer for 10-15 mins or until the carrots are tender. Leave to cool.
2. Drain the liquid from the carrots. Then use a potato masher to mash them until lump free. Add the drained beans and mash again until a rough mash is formed. Stir in the breadcrumbs and coriander. Mix well and adjust the seasoning to taste.
3. When cold, divide the mixture into six then use wet hands to shape each piece into a round pattie about 2.5cm/1in thick. The patties can be chilled at this point if you’re not serving them straight away.
Guilt-free Slaw
225g/8oz white cabbage, stalk removed
225g/8oz carrots, washed
half a small onion, finely chopped
60ml/4tbsp virtually fat free mayonnaise
60ml/4tbsp low fat natural yogurt
10ml/2tsp Dijon mustard
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