K is for…Kidney Beans!
Since I’ve been featuring some less common ingredients recently I thought I’d take it back to basics and highlight a vegan staple- beans! At least they’re a staple for me and if they’re not for you, why not?!
Packed with protein, fibre, vitamins and minerals and low in fat, they’re a highly nutritious, not to mention versatile, ingredient.
Kidney beans are not the most used variety in my kitchen but as this A-Z series is all about challenging me (and you!) to explore different options they seemed a good choice for “K”.
It’s so easy to get into a rut of using the same chickpeas and brown rice, or whatever your favourites are, over and over, and forget that there’s a whole world of food possibilities out there. As healthy as chickpeas and brown rice are, a varied diet is also important.
Until recently, I’m sure the only recipes I’d used kidney beans in were for chili! Kidney beans at their finest but not very original. I’ve since tried a couple of other things, namely Vegan Richa’s Dal Makhani - Black Gram and Kidney Beans in Creamy Buttery Gravy and Dreena Burton’s Mediterranean Kidney Bean Burgers from Let Them Eat Vegan, both very good.
Since I’m going through a phase of making everything into patties, that’s what I did here for these Kidney Bean, Sweet Potato & Quinoa Patties.
I combined my beans with mashed sweet potato and quinoa for the basic patty mixture, added in sautéed kale, carrots and onions for a veggie boost, and rounded everything out with a little curry flavour.
These have a lovely texture, soft but not mushy, with a nice crisp exterior. They hold together well too so if you wanted I imagine you could pan-fry them instead of baking for a darker crust. Feel free to use whatever spices or herbs you like.
Ingredients
- 1/2 Tbsp Coconut or Olive oil
- 1 Onion, diced
- 2 Cloves of garlic, minced
- 1/4 tsp Chili flakes (optional)
- 2 tsp Mild curry powder
- 1/2 tsp Salt
- 1/2 C Coarsely grated carrot,
- 1 C Kale, chopped
- 1/2 C Mashed sweet potato
- 1 C Cooked Kidney beans
- 1-1/2 C Cooked quinoa
- 1 Tbsp Lemon juice
- 2 Tbsp Chickpea flour
Instructions
- Preheat oven to 190C/375F and line a baking sheet with parchment paper.
- In a large bowl, mash kidney beans with a strong fork or potato masher (you could pulse in a food processor too but make sure not to over-process). You want some chunks for texture. Add sweet potato and mix well. Set aside.
- Warm oil in a pan over medium heat. Add onions and cook for 3-4 minutes until softened. Add garlic, spices and salt and continue to cook for another minute so that the spices toast and become fragrant.
- Add kale and carrots and cook for a further 2-4 minutes until greens are wilted. Stir in lemon juice.
- Add the vegetable mixture to the bowl along with the cooked quinoa and mix well. Stir through chickpea flour.
- Shape into patties with damp hands to stop them sticking. Mine were about 1/3 C each. If you make them larger or smaller adjust cooking time accordingly.
- Bake patties for 25-30 minutes, flipping halfway.
- Serve hot with marinara sauce.
*Update* : You’ll find some more kidney bean recipes on the blog now! Check out my Chili Quinoa-Bean Bites (with Chipotle Mashed Sweet Potatoes) and Chili-Bean Soup with Avocado-Lime Cream.
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Kidney beans are actually a bean I don’t use very often, they seem to only make appearances in chili. Great idea! I really need to try some of these pattie ideas you keep posting
Just like me. Although thinking about it…I could do with some chili in my life right now! Hope you give at least one of my patty-shaped recipes a go!
I am game with making everything into patties:) these patties with all that awesome additions sound delicious! so glad you liked the dal makhani:)
Yay for another patty fan! The dhal was great- thanks for sharing. I don’t know what else to make with my urad dal so I think it will be a repeater
I love kidney beans! From chilli to burgers we eat them regularly AND I love the patties, full of protein and yummy ingredients!
I am not a big fan of kidney beans, although I grew up on a couple of Hungarian soups that used them. One was milk based and included sour cream, potatoes and kidney beans. The other used kidney beans, kielbasa and homemade dumpling noodles in a beef broth. I actually still like those soups and have good memories of them, although I’ve never made the first one myself and haven’t eaten either one in years. I’m not sure I could get my husband to eat these patties, even though they sound wonderful. I’m curious to know if regular flour could be subbed for the chick pea flour? (I am saving this recipe, for just in case…)
How interesting. Thanks for sharing. I don’t know much about food from that part of the world but I love learning about international cuisine.
I’m sure you could use all-purpose flour instead of chickpea flour but I do recommend getting yourself some chickpea flour. It’s great in so many recipes
I will look for it - hopefully I would find it at the health food grocery the next time I go. Because I live on the border with Mexico and the vast majority of our population is Mexican or of Mexican descent, there are a lot of foods I’m used to finding that I just can’t find here. I’m not sure I’ve saved any other recipes that use chickpea flour. I’ll have to see what you have on your site.
It’s pretty widely available these days. Have a browse on the net for chickpea flour recipes too- I especially like chickpea flour pancakes or socca, pudla and chickpea flour omelettes.
Looks yummy - I quite like using kidney beans - have a beetroot and kidney bean soup that I love but one of the recipes I use it in quite regularly is veg haggis - but I prefer the chickpea to the kidney bean too
Ah you use kidney beans in your veg haggis! Good thinking. Just found your soup recipe too. I’m saving it to make soon. It’s very much soup weather here now, although I imagine it’s more gazpacho weather with you!
It’s cool to see a more common ingredient featured :). Exotic, unusual ones are always fun, and I find lots of vegans (myself included!) love to experiment with them but getting back to basics with an ingredient most people can find and afford is good too. I think it’s an important part of making veganism seem accessible, affordable and not too complicated. So thanks for showing both!
I completely agree! That was exactly my thinking when I chose “K”. I am one of “those vegans” who loves to play with exotic ingredients but it’s important to me to show that vegan food can be simple and cheap as well as hugely varied.
I’ve got some other basic ingredients lined up for other letters in the series.
These sound AMAZING!!! So happy to have found your blog. I love it when you have the same taste buds as someone else. Cant wait to try all of your other yummy foods
oh and I enjoy the “A-Z” theme too!
Aaaw, thanks Lauren! So pleased you’re enjoying the blog and the A-Z. Let me know if you try and enjoy and of my recipes, and send me a picture!
Found you through randomofo
I have just started playing around with “burger” patties, lots of fun. greetings from another MoFoer^^
Yay! Love meeting new readers through MoFo. It’s been such a great month
Will have to check out your blog too.