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.
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.
- 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
- 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.
If you’re new to Coconut and Berries, please sign up for email updates and join me elsewhere! I’m on Facebook, Pinterest, Instagram (@coconutandberries), Google + and Twitter! You can also follow Coconut and Berries with Bloglovin or Feedly.