Bean Patties

Bean Patties

Blood Sugar: 11Servings: 4Preparation Time: 30minMeal Category: Lunch
Micronutrients:FolateVitamin ACalcium

Macronutrients per 100g

Energy
304kcal
Sugar
3g
Fat
12g
Fiber
14g
Sat fat
2g
Protein
13g
Carbs
36g
Sodium
28mg

Ingredients

240g / 8.47oz Kidney beans, 1 small Onion, 1 Garlic clove, 1 Carrot, 4 tbsp Olive oil, to taste Salt, to taste ground Black pepper, 1/2 bunch Parsley, 3 tbsp Chickpea flour, 1/2 tsp Sweet paprika powder

Preparation

1. Drain and rinse 240g / 8.47oz Kidney beans. Mash with a fork in a bowl. 2. Peel and finely chop 1 small Onion and 1 Garlic clove. 3. Peel and grate 1 Carrot. 4. Heat 1 tbsp Olive oil in a pan, sauté Onion and Garlic. Add Carrot and cook for 3-4 minutes. Season with Salt and ground Black pepper. Let cool. 5. Wash, dry, and chop 1/2 bunch Parsley. 6. Mix Parsley, Carrot-Onion mixture, and 3 tbsp Chickpea flour with the mashed beans. Season with 1/2 tsp Sweet paprika powder, Salt, and ground Black pepper. 7. Form 4 patties with damp hands. 8. Heat remaining 3 tbsp Olive oil in a pan, fry patties for 3-4 minutes on each side. Drain on paper towels and serve slightly cooled.

Micronutrients % of RDI

Iron
5% of RDI
Magnesium
84% of RDI
Vitamin C
11% of RDI
Omega 3
2% of RDI
Vitamin A
14% of RDI
Calcium
90% of RDI
Folate
23% of RDI

Good to know

You can use cooked white beans instead of Kidney beans. These patties are great for veggie burgers.

How to Prepare

1. Drain and rinse 240g / 8.47oz Kidney beans. Mash with a fork in a bowl. 2. Peel and finely chop 1 small Onion and 1 Garlic clove. 3. Peel and grate 1 Carrot. 4. Heat 1 tbsp Olive oil in a pan, sauté Onion and Garlic. Add Carrot and cook for 3-4 minutes. Season with Salt and ground Black pepper. Let cool. 5. Wash, dry, and chop 1/2 bunch Parsley. 6. Mix Parsley, Carrot-Onion mixture, and 3 tbsp Chickpea flour with the mashed beans. Season with 1/2 tsp Sweet paprika powder, Salt, and ground Black pepper. 7. Form 4 patties with damp hands. 8. Heat remaining 3 tbsp Olive oil in a pan, fry patties for 3-4 minutes on each side. Drain on paper towels and serve slightly cooled.

Good to Know

You can use cooked white beans instead of Kidney beans. These patties are great for veggie burgers.

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