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Ingredients
Kidney Bean Cakes
- 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
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.
(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 %) |
Healthy, because
Kidney beans are incredibly healthy, rich in satisfying fiber, lots of vegetable protein, and considerable amounts of B vitamins and minerals.
Even smarter
You can easily make this vegan by replacing the Greek yogurt with soy yogurt.