spicy bean burgers vegan

spicy bean burgers



Ingredients



2 heaped teaspoons garlic
70g roasted parsnips
300g butternut squash, chopped
140g onion, finely chopped
40g tomato puree
80g carrots, grated
90ml vegetable oil
400g kidney beans, drained, lightly mashed with a fork
55g self raising flour
80g instant oat cereal why?
Heaped teaspoon garam masala
Heaped teaspoon chilli powder
Heaped teaspoon mustard powder
Dessertspoon balsamic vinegar
salt & pepper to taste

oil to fry
We are using supermarket own version of ready brek cereal in our recipes to make sure that you and your family get enough calcium and vitamin B12 in your diet. If you are following the month's plan in its entirety, you will need this to stay healthy.

Method



Oven bake your parsnips and diced butternut squash together on a baking sheet, with a little extra oil and some salt.

When they are cooked, snip the parsnips into 1 cm pieces with your kitchen scissors.

Combine all ingredients in a bowl (other than oil for frying) and scrunch the mixture together to form a dough-like consistency.

Allow to stand for as long as you can. It will seem too dry at first, but the juices from the carrot and onion will emerge and get combined with the oats. Heat oil in a non-stick frying pan, and on a low heat cook tablespoon sized splats of your mix.

Serve these with either homemade potato wedges or potato salad. Allow 225g potato per person.

nutritional information



This recipe contains per meal (including side dishes):
(K)calories- 699
protein (g)- 18
fat (g)-26
sat fat (g)- 3.73
carb (g)- 97
5 a day portions- 3
fibre (g)- 14
salt (g)- 0
calcium (mg)- 363
iron (mg)- 7

















The salt value excludes any you have added yourself, as each family's tastes will differ