Spicy Beanburger Pittas Recipe

Submitted by gi-jane

Makes 2 servings

A Low-GI, wholesome lunch

Ingredients

10	ozs kidney beans, canned and drained or cooked
2	oz onion, finely chopped
1	clove garlic, finely chopped
1	teaspoon olive oil
2	tablespoons grated carrot
2	tablespoons oats
1	egg, beaten
1	teaspoon chili powder (optional)
1	tablespoon parsley
1	salt and pepper
4	oz (2 wholemeal pitta) bread

Directions

Heat the olive oil in a non-stick pan and add the chopped onion and garlic. Cook until softened
Mash the kidney beans either with a fork or pulse in a food processor. Add the cooked onion and garlic. Then add the rest of the ingredients plus enough beaten egg to bind (you may not need all of it). Set aside for an hour to allow the mixture to absorb the liquid
Form into 4 large (or 8 small) patties and cook for 3 minutes each side in a non-stick pan that has been lightly greased with cooking spray. NB If the mixture is too soft to handle, arrange in circles in the pan and it will firm up during cooking.
Serve with a wholemeal pitta bread and plenty of green salad

Categories

Main Dish

Serving Size 267.8g

Amount Per Serving

Calories

423

Calories from Fat

% Daily Value^*

Total Fat

7.7g

12%

Saturated Fat

1.6g

Trans Fat

0.0g

Cholesterol

93mg

31%

Sodium

440mg

18%

Total Carbohydrates

69.3g

23%

Dietary Fiber

13.6g

54%

Sugars

4.8g

Protein

20.8g

Vitamin A 36%	•	Vitamin C 14%
Calcium 16%	•	Iron 41%

* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.

Legend

Fat

Protein

Carbs

Alcohol

Other

Calorie Breakdown (?)
Nutrition Breakdown

Daily Values (?)

Nutritional Analysis

Nutrition Grade
96% confidence

Good points

Low in saturated fat

High in dietary fiber

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