Spicy Butter Bean Bites

CategoryLunch

Yields4 Servings

 410 g tin butter beans, drained and rinsed
 1 small onion, grated
 10 ml grated lemon rind
 30 ml lemon juice
 10 ml ground cumin
 10 ml ground coriander
 5 ml mild curry powder
 45 ml chopped fresh parsley or coriander
 15 ml dried origanum
 30 ml wholewheat flour
 1 egg, beaten
 ½ tsp salt
 black pepper to taste
 30 ml sunflower or olive oil for frying

1

This recipe is in Cooking from the Heart 2

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.

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 and 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.

Ingredients

 410 g tin butter beans, drained and rinsed
 1 small onion, grated
 10 ml grated lemon rind
 30 ml lemon juice
 10 ml ground cumin
 10 ml ground coriander
 5 ml mild curry powder
 45 ml chopped fresh parsley or coriander
 15 ml dried origanum
 30 ml wholewheat flour
 1 egg, beaten
 ½ tsp salt
 black pepper to taste
 30 ml sunflower or olive oil for frying

Directions

1

This recipe is in Cooking from the Heart 2

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.

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 and 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.

Spicy butter bean bites
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