Carrot and bean patties
A delicious vegetarian idea. The natural sweetness of the carrots is so good with the beans. Both ingredients are extra tasty when seasoned with ginger and mild spices.
Ready in
1 hour 40 minsServing size
Serves 4 as a mealMakes about 8 – 10 patties
Ingredients
- 2 tbsp (30 ml) olive or canola oil
- 1 onion, finely chopped
- 1 clove of garlic, crushed
- 1 tbsp (15 ml) finely grated fresh ginger
- 4 medium carrots, peeled and coarsely grated
- 1 small (200 g) sweet potato in the skin, coarsely grated
- ¼ cup (60 ml) Rooibos tea or fresh orange juice
- 1 x 400 g tin red kidney beans, drained and rinsed
- 1 egg, beaten
- 1 tbsp (15 ml) lemon juice
- ¼ tsp (1,2 ml) salt
- 1 tsp (5 ml) ground coriander
- 1 tsp (5 ml) ground cumin
- 1 tsp (5 ml) paprika
- lemon juice and black pepper to taste
Method
- Heat half of the oil over a medium heat in a frying pan. Fry onion and garlic until almost soft. Add ginger, carrots and sweet potato and fry for another few minutes or until almost cooked.
- Stir in liquid, reduce the heat and simmer with a lid for 10-15 minutes or until the veggies are completely soft.
- Mash beans in a large mixing bowl with a fork until smooth. Stir in carrot mixture and the rest of the ingredients, except the remaining oil. Mix well and season to taste with more lemon juice and pepper, but take care not to add too much liquid.
- Shape into 8-10 patties, using about ¼ cup (60 ml) of the mixture per patty.
- Line a braai grid with a double layer of foil and lightly brush with remaining oil. Braai patties over medium to hot coals, without turning, for about 8-10 minutes so that they keep their shape. Turn over to brown on the other side. Continue to braai until golden brown and cooked (see tips).
- Serve patties with any side dish of your choice. Or enjoy as burgers on wholewheat rolls with salad ingredients.
Tips
- To prepare in a frying pan, heat remaining oil and pan-fry until golden brown and cooked.
- Other beans that could be used are small white beans like haricot or cannellini, or butter beans.
- The patties can be made in advance and refrigerated for up to 30 minutes before frying or braaiing.
- Make small patties to serve as a snack with a dip (see tips below) or the seasoned yoghurt from the Roasted cauliflower, sweet potato and chickpeas recipe. Serve 2-3 per person.
- Pea and yoghurt dip: Rinse 1 cup (250 ml) frozen peas in water. Drain well and blend with ¼ cup (60 ml) plain low-fat yoghurt and 1 tbsp (15 ml) chopped fresh mint until smooth. Season with about ½ tsp (2,5 ml) lemon juice or to taste and black pepper. Serve as a dip with these skewers or any fresh veggie sticks. Serves 4 – 6.
- Cottage cheese dip: Season 1 cup (250 ml) plain smooth low-fat cottage cheese with 3 tbsp (45 ml) chopped fresh parsley and 2 tsp (10 ml) wholegrain mustard. Enjoy as a dip with these skewers or any other veggie dish. It is also delicious as a sauce with a salad, side dish or meat. Serves 6.
This recipe is from Cooking from the heart, 4th edition: Braai
Download the recipe book
