Cheesy Bean & Sweetcorn Patties
This is a recipe that came about to satisfy our vegetarian daughter as well as to use up some stale bread, grated cheese that had gone a bit hard and tin of kidney beans that had been in the food cupboard far too long.
Adding the cheese and sweet chilli sauce gives these patties a wonderful depth of flavour. We had these with a salad (as shown) as well as some buttered small potatoes. Yum Yum!
(If you do make ‘meatball’ sized patties, they will take less time to cook – about 2 mins on each side)
Enjoy – Jo x
CHEESY BEAN & SWEETCORN PATTIES
Ingredients
- 2 medium slices bread preferably wholegrain
- 400 g can kidney beans rinsed and drained (or mixed beans)
- 400 g can chickpeas drained
- 1 egg
- 3 tbsp. sweet chilli sauce
- 150 g sweetcorn canned or cooked if frozen
- 100 g mature cheese grated
- 1 tsp. dried parsley
- 1 tbsp. oil
Instructions
- Add the bread to a food processor and pulse to make breadcrumbs. Add the beans, chickpeas, egg and chilli sauce, then blend until smooth.
- Alternatively, if you don’t have a processor, grate the bread to make the breadcrumbs and mash the beans and chickpeas with a potato masher. The patties will be chunkier but this is fine.
- Stir in the sweetcorn, cheese and parsley then season.
- Using wet hands, form the mixture into burger/patties or you could even make ’meatballs’. You want them to be at least 2.5 cm depth. Set aside
- Heat a large frying pan then add 1/2 tbsp. oil tilting the pan to cover the base.
- Add the patties or bean balls ensuring you leave space between them (otherwise, they will steam) then turn the heat to medium. You may need to cook them in batches.
- Cook for about 4 mins each side until browned.
- Serve either in a bun or on top of a spinach, beetroot and tomato salad as I have here.
The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market.
Thank you
Card Donations PayPal Donations
Nutritional Benefits:
Kidney beans and Chickpeas (like all pulses) offer energy giving carbohydrates, protein, soluble fibre, vitamin B1, folate, phosphorous, potassium and iron. Kidney beans also contain a mineral (molybdenum) which destroys sulphites. Sulphites are used as a preservative in many foods and many individuals, especially asthmatics are sensitive to them. Eating pulses on a regular basis can help prevent future heart disease.
As sweetcorn is a wholegrain it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains helps to prevent type 2 diabetes, heart disease and certain cancers.
Wholegrain bread like flour contains more B vitamins (important for a healthy nervous system) minerals such as copper, selenium, magnesium and manganese as well as insoluble fibre (fibre in the diet can help to lower blood sugar and blood cholesterol levels as well as maintaining a health digestive system) The refining process needed to make white pasta, flour and bread removes most of these valuable nutrients which is why we always prefer to use these foods. It is a complex carbohydrate food which releases energy slowly (unlike refined carbohydrates like pastries, cakes, white bread/pasta, sugar and sugary drinks). Because they take longer to digest, they keep you fuller for longer.
Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes. Like many foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.