cheap family recipes 

feed a family of 4 for (just over) £100 a month

Spicy Bean Burgers

 

Spicy Bean Burgers

 

 

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spicy bean burgers

0 from 0 votes
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Course: Dinner
Cuisine: American
Keyword: batch cooking, budget meals, cheap family recipes
Dietary Requirements: Freezes Well
Servings: 4 servings
Cost per portion 45p
Calories: 521kcal
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Ingredients

  • 2 tsps garlic
  • 70 g parsnips roasted
  • 300 g butternut squash chopped
  • 140 g onion finely chopped
  • 40 g tomato purée
  • 80 g carrots grated
  • 90 ml vegetable oil
  • 400 g kidney beans drained, lightly mashed with a fork
  • 55 g self-raising flour
  • 80 g oats instant oat cereal
  • tsp garam masala
  • tsp chilli powder
  • tsp mustard powder
  • dessertspoon balsamic vinegar
  • salt & pepper to taste
  • oil to fry

Instructions

  • 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.

Notes

 
 
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Nutrition

Nutrition Facts
spicy bean burgers
Amount Per Serving
Calories 521 Calories from Fat 225
% Daily Value*
Fat 25g38%
Saturated Fat 19g119%
Sodium 26mg1%
Potassium 978mg28%
Carbohydrates 65g22%
Fiber 13g54%
Sugar 6g7%
Protein 15g30%
Vitamin A 11365IU227%
Vitamin C 25mg30%
Calcium 98mg10%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
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