Bean and carrot patties

Serves: 6
Preparation time: 15 mins + cooling time
Cooking time: 35-40 mins

Ingredients:

1 onion, finely chopped
15ml (1 tbsp) vegetable oil
2 cloves garlic, crushed
450g (1lb) carrots, trimmed, washed and roughly chopped
5ml (1tsp) ground cumin
5ml (1tsp) ground coriander
200ml (7floz) vegetable stock
salt and freshly ground black pepper
1 (14oz) can mixed or red kidney beans, drained
75g (3oz) fresh wholewheat breadcrumbs
3tbsp chopped fresh coriander
a little spray olive oil or olive oil to brush
rolls and salad leaves to serve

Guilt-free Slaw:

225g (8oz) white cabbage, stalk removed
225g (8oz) carrots, washed
half a small onion, finely chopped
4tbsp virtually fat free mayonnaise
4tbsp low fat natural yoghurt
2tsp Dijon mustard

Method

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.

4. Preheat the oven to 220oC/ R7 and put a large baking sheet in to preheat. Spray or brush a little oil on both sides of the patties then place them on the hot baking sheet. Bake for 20-25 mins or until pale golden.

5. To make the coleslaw, finely shred the cabbage, coarsely grate the carrots and mix together in a large bowl with the onion. Add the mayonnaise, yoghurt and mustard and mix thoroughly. Chill until required. If liked serve patties in a toasted bun with the coleslaw.

This recipe is suitable for freezing. At the end of step 3, place the patties on a paper lined baking tray and freeze until solid. Wrap in bags then freeze for up to 3 months. Thaw in a single layer on a baking tray before cooking as above.

 

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