cheap family recipes
feed a family of 4 for less than £200 a month
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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.
Equipment Needed
Notes
Nutrition
Nutrition Facts
spicy bean burgers
Amount per Serving
Calories
521
% Daily Value*
Fat
25
g
38
%
Saturated Fat
19
g
119
%
Sodium
26
mg
1
%
Potassium
978
mg
28
%
Carbohydrates
65
g
22
%
Fiber
13
g
54
%
Sugar
6
g
7
%
Protein
15
g
30
%
Vitamin A
11365
IU
227
%
Vitamin C
25
mg
30
%
Calcium
98
mg
10
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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