CFTH 2

Affordable, tasty recipes for breakfast, lunch and snacks – good for the whole family.

Spicy butter bean bites

Serves 4

Ready in 45 minutes

These vegetarian bites are packed with flavour and delicious on their own or as part of a lunch box. See the serving ideas below and assemble at work when you are ready to eat it.

Ingredients

1 x 410 g tin butter beans, drained and rinsed

1 small onion, grated

2 tsp (10 ml) grated lemon rind

2 tbsp (30 ml) lemon juice

2 tsp (10 ml) ground cumin

2 tsp (10 ml) ground coriander

½-1 tsp (2,5-5 ml) mild curry powder

3 tbsp (45 ml) chopped fresh parsley or coriander

1 tbsp (15 ml) dried origanum

2 tbsp (30 ml) wholewheat flour

1 egg, beaten

¼ tsp (1,2 ml) salt

black pepper to taste

2 tbsp (30 ml) sunflower or olive oil for frying

Method

  1. Place all the ingredients, except the oil, in a mixing bowl. Mash with a fork or a potato masher until smoother. Season with pepper and more lemon juice if preferred.
  2. Heat half of the oil in a large frying pan over a medium heat. Drop spoonfuls of the mixture into the pan and fry until golden. Don’t press down on the mixture so that they keep their shape.
  3. Turn over as the mixture starts to set and fry for a few more minutes. Reduce heat and cover with a lid to allow to cook through for a 1-2 minutes. Spoon out and repeat with remaining mixture and oil.
  4. Serve bites as part of a lunch box with lemon wedges and fresh fruit or veggies. They are delicious in a wholewheat pita or wrap with low-fat yoghurt and a salsa made with cucumber, tomato and red or yellow peppers. They are equally yummy hot or at room temperature.

Tips

  1. If the curry flavour is too strong for your kids, substitute the curry powder with dried mixed herbs.
  2. Make a double batch of this recipe and keep for lunch boxes or as snacks for up to 3 days.
  3. This recipe makes 15 bites.
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