Spicy Beanburger PittasSubmitted by gi-jane
Makes 2 servings
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A Low-GI, wholesome lunch
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Ingredients
| 4 |
ozs kidney beans (8oz canned and drained) |
| 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 |
| 4 |
oz (2 wholemeal pitta) bread |
Directions
- 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)
- Form into 2 large (or 4 small) patties and cook for 3 minutes each side in a non-stick pan that has been lightly greased with cooking spray
- Serve with a wholemeal pitta bread and plenty of green salad
Categories
Main Dish
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Serving Size 182.7g |
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Amount Per Serving |
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Total Carbohydrates 71.7g 24%
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| Vitamin A 36% |
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Vitamin C 15% |
| Calcium 16% |
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Iron 38% |
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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.
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Legend
Calorie Breakdown (?)
Daily Values (?)
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Nutritional Analysis
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