A Low-GI, wholesome lunch
| 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 |
- 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
Main Dish
| Nutrition Facts | ||||||
Serving Size 267.8g |
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Amount Per Serving |
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Calories 423 Calories from Fat
68 |
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% Daily Value* |
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Total Fat
7.6g 12%
|
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Saturated Fat
1.6g 8%
|
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Cholesterol
93mg 31%
|
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Sodium
440mg 18%
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Total Carbohydrates
69.3g 23%
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Dietary Fiber
13.5g 54%
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Sugars
4.7g |
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Protein
20.7g
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation. |
Fat
Protein
Carbs
Alcohol
Other
Nutritional Analysis
| Nutrition Grade
96% confidence  |
Good points |
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