I’m trying really hard to increase my fibre, my protein and basically everything I lacked in my 2015 diet!
I love this recipe that I pinched from the cookbook ‘A girl called Jack’. Now believe it or not, if you had asked me a couple of months ago who Jack Monroe was I wouldnt have had the foggiest ( I know! I must have been living under a rock!). But it just so happened that in November last year whilst trudging through the shelves in my local library I came across her book. Basically it demonstrates a whole array of recipes that are easy to follow and are incredibly affordable. Jack manages to feed herself and her son on just £10 a week and through the blog and the book she shows the world how to make nutritional dishes on a shoestring. I was impressed and so had to loan the book and go home to start my next meal plan!
One of the first things I attempted was this recipe she titles the ‘Carrot, Cumin and Kidney Bean Burger’ apparently it has been a media sensation because of its 9p price tag. I felt there was no better place to start, if the 9p dinner was a winner then I was not looking back, and sure enough it was and I didn’t!
The only thing I have altered in the recipe is that I added salt and pepper and because my fresh coriander looked like it was doing the dry january challenge with me I opted for the dried version.
Kidney Bean Burger
1 tin kidney beans
1 onion, peeled and finely chopped
1 carrot, grated
1 teaspoon ground cumin
1 teaspoon ground coriander (or fresh if yours is still alive!)
Splash of oil for frying
1 heaped teaspoon of flour
Drain the kidney beans and rinse in cold water to wash away the tinned taste. Put into a saucepan and cover with cold water. Bring to the boil then simmer for 10 minutes to soften.
Put the onion, carrot, cumin and coriander into a medium saute pan. Add the splash of oil and cook on a low heat to soften. When the kidney beans have softened, drain and add to the carrots and onion. Take off the heat and mash together until you have a smoothish puree (like mash potato). Stir in the flour. Add salt and pepper to taste.
Heat 2 tbsps of oil in a frying pan on medium heat. With floured hands, take a quarter of the mixture and roll it into a ball, about the size of a golf ball. Make 3 more balls. Place each one in the pan and flatten with a fork or your hand so it’s burger shaped. Cook for a few minutes each side till browned.
Serve however you like…we had ours in a bread bun with a side of homemade sweet potato wedges (done in the oven with a splash of oil and a sprinkling of paprika)…
It served 4.
This recipe is an absolute keeper and even my son (a real carnivore) asks for this meal again and again!