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Kidney Bean Pattie

Vegan high protein meal
Difficulty Intermediate
Time
Prep Time: 10 mins Cook Time: 12 mins Total Time: 22 mins
Servings 3
Calories 215
Best Season Suitable throughout the year
Description

The Kidney Bean Patty is a delicious, high-protein, plant-based meal, perfect for those looking for a filling and nutritious option. It's packed with protein and fibre from kidney beans and oats, healthy fats from olive oil, and essential vitamins and minerals from spices and vegetables. This recipe is also customizable, allowing you to adjust the heat and tanginess to your preference.

Nutritional Benefits:

  • Kidney Beans: A great source of plant-based protein, fibre , iron, and potassium. Kidney beans are known to support heart health and digestion.
  • Potatoes: Provide complex carbohydrates, vitamin C, and potassium, offering energy and aiding muscle function.
  • Oats: Rich in fibre, particularly beta-glucan, which helps reduce cholesterol levels and supports digestive health.
  • Spices: Turmeric and black pepper offer anti-inflammatory benefits, while garam masala and sumac provide antioxidants and unique flavors.
  • Olive Oil: Adds heart-healthy monounsaturated fats, which are beneficial for cholesterol control and inflammation reduction.
Ingredients
  • 1 can kidney beans (drained and washed)
  • 1 medium boiled potato (mashed)
  • 1 tsp grated ginger
  • 3 garlic cloves (minced)
  • 1 green chilly (finely chopped, optional)
  • 1/2 cup oats powdered (use gluten free oats, if necessary)
  • salt (to taste)
  • 1/4 tsp black pepper
  • 1/4 tsp turmeric
  • 1 tsp garam masala
  • 1/2 tsp sumac (for the tangy flavor)
  • 2 tbsp olive or other cooking oil
  • 1 cup chopped veggies, raw or cooked (of choice)
Method:
  1. Prepare the Ingredients:
    • Drain and rinse the kidney beans if using canned ones.
    • Mash the boiled potato thoroughly and set it aside.
    • Finely chop the green chili, garlic, and grate the ginger.
  2. Mash the beans:
    • In a large bowl, mash the kidney beans using a fork or potato masher until smooth with some chunks for texture.
  3. Combine the ingredients:
    • Add the mashed potato, ginger, garlic, green chili, and all the spices (salt, pepper, turmeric, garam masala, sumac) to the mashed kidney beans.
    • Stir well to combine.
  4. Binding the mixture:
    • Gradually add the oats to the mixture, stirring until the mixture becomes firm enough to form patties. You can add more oats if the mixture feels too wet.
  5. Shape the patties:
    • Divide the mixture into small portions and shape them into round or oval patties.
  6. Cook the patties:
    • Heat oil in a pan over medium heat.
    • Fry the patties for 3-4 minutes on each side, or until they are golden brown and crispy on the outside.
  7. Plate and serve the patties:
    • In a bowl lay a colourful platter of vegetables and top it with 2 patties, yogurt and garnish with coriander/ cilantro leaves, tamarind chutney  and roasted cumin seed powder 
    • You can enjoy the patties with wraps/sandwiches or in a salad bowl with or without yogurt.
Nutrition Facts

Servings 3

Amount Per Serving
Calories 214kcal
% Daily Value *
Total Fat 6.2g10%
Total Carbohydrate 35g12%
Protein 7.7g16%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: High fibre, High protein, Heart and Diabetes friendly, Vegan, Vegetarian
Read it online: https://dietyumm.com/recipe/kidney-bean-pattie/