Kidney Bean Cakes
Kidney bean cakes - The most versatile vegetarian meatballs for an appetizer or as a main star Photo: Jan Schümann
Healthy, because
Even smarter
Nutritional values
Kidney beans are incredibly healthy, rich in satisfying fiber, lots of vegetable protein, and considerable amounts of B vitamins and minerals.
You can easily make this vegan by replacing the Greek yogurt with soy yogurt.
(Percentage of daily recommendation)
| Calorie | 503 cal. | (24 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 35 g | (23 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.1 mg | (51 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 13 μg | (29 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 16 mg | (17 %) | ||
| Potassium | 479 mg | (12 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 62 mg | (21 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 1.5 mg | (19 %) | ||
| Saturated fatty acids | 7.1 g | |||
| Uric acid | 19 mg | |||
| Cholesterol | 28 mg |
Ingredients
- Ingredients
- 1 medium Red onion
- 2 cloves garlic cloves
- 1 carrot
- 4 Tbsps olive oil
- 1 Tbsp Tomato paste
- ¼ cup Oats
- ¼ cup Walnut
- 1 bunch parsley
- 15 ozs Kidney beans (can; drained weight)
- salt
- peppers
- ground paprika
- ground Cumin
- 1 Zucchini
- 1 tsp fresh oregano
- 1 ¼ cups Greek yogurt
- 1 Tbsp lemon juice
Preparation steps
Peel and finely chop the onion, garlic and carrot. Heat 2 tablespoons of oil in a frying pan. Sauté the onion, garlic and carrot over medium heat for 3 minutes. Add tomato paste and cook for 2-3 minutes until vegetables are soft.
In the meantime, finely grind the oat flakes in a food processor. Finely chop the walnuts in food processor with oats to make a flour like consistency. Wash parsley, chop. Mash kidney beans with a fork.
Put all prepared ingredients in a bowl and season with salt, pepper, paprika powder and cumin. Mix vigorously with your hands and form 12 small cake patty from the mixture. (If making for a main course make full size patty's. can also be rolled into a ball for "meatballs") Heat 1 tablespoon of oil in a pan. Fry 6 meatballs on each side for 3 minutes on medium heat. Put the meatballs into an ovenproof dish and bake in a preheated oven at 200 °C/ 400 °F (fan oven 190 °C/375 °F ) for 10 minutes.
In the meantime clean, wash and finely grate the zucchini using a box greater. Chop oregano. Mix the grated zucchini, oregano, yogurt, and lemon juice,and season with salt and pepper. Serve the kidney bean cakes with the yogurt dip.
