Kidney bean burgers

These kidney bean burgers are an alternative to a meat burger.  These kidney bean burgers are a healthy option that is not only simple to make but are also very cheap to make. The kidney bean burgers contain vegetables that can count towards your 5-a-day!

Happy days!

  • Serves: makes 4
  • prep Time: 10 minutes
  • Cook time: 10 minutes
  • Total time: 20 minutes
Ingredients
  • 1 x 400g tin of kidney beans
  • 1 small onion peeled and finely chopped
  • 1 large carrot, grated
  • 1 tsp ground cumin
  • 1 tbsp fresh coriander – finely chopped
  • 1 tbsp veg or sunflower oil + plus extra to fry.
  • 1 teaspoon flour
Preparation method

 

Step 1 Drain and wash kidney beans. and to a saucepan cover with cold water and bring to the boil. once boiling reduce to a simmer for 10 minutes
Step 2 Add onion, carrot, cumin & coriander in to a frying pan and add oil. Fry on low heat until soft.
Step 3 Add the drained kidney to the onions and carrots remove from heat and mash together and stir in flour.
Step 4 flour your hands and make 4 balls of the mixture (caution wait until coll enough to handle.  Shape balls of mixture into burger shape patties.
Step 5 Heat your frying pan and add a small amount of oil and fry the patties and cook for a few minutes on each side.
NB If time available leave in the fridge for a couple of hours before frying as this will firm up burgers.  If you place in an air tight container the patties will keep for 2 day’s

Chilli minced beef noodles – Can be SYN FREE!

If like me, you like spicy food then this is a great easy to cook dinner. Oh, and this dinner can be a Slimming world dinner that can easily be made SYN free by replacing the sugar with sweetener.

image
  • Serves: 2
  • prepTime: 10 minutes
  • Cook time: 15 minutes
  • Total time: 25 minutes
Ingredients
  • 150g Noddles (based on 75g serving per person or 1 nest per person)
  • 200g extra lean minced beef less then 5% fat
  • 3 tbsp dark soy sauce
  • 1 tbsp light soy sauce
  • 1 tbsp sugar (replace with sweetener for SYN Free)
  • 1 red chilli chopped ( add more or less if required)
  • 1 tsp chilli paste
  • 1/2 red pepper, chopped
  • 1/2 Green pepper, chopped
  • 1 onion, chopped
  • 1 tsp grated ginger
  • 1 garlic clove chopped or crushed
  • 1-2 spring onions chopped to garnish (optional)
  •  Fry Light mist spray oil
Preparation method
Step 1 Cook noodles as per packet instruction, drain and leave to cool.
Step 2 Spray Fry Light mist oil in to a wok and add minced beef, red chilli, onion, garlic, ginger, red and green pepper. Fry until the mince in cooked (Browned)
Step 3 Add chilli paste, soy sauces and sugar. Fry for a couple of minutes.
Step 4 Add cooked noodles to the wok with the minced beef and mix. Once noodles are coated and heated through serve and garnish with chopped spring onion.

Roasted vegetable soup with a chilli bite

Easy to make roasted vegetable soup. You can add any other veg that you have in the fridge that may be on the turn.  This is a great way to lose weight if you follow a point based diet as this can be 0 points!
If you substitute the olive oil with Fry Light mist spray this becomes Slimming World SYM free!

 Vegsoup
  • Serves: 4-6
  • prep Time: 10 minutes
  • Cook time: 30-40 minutes
  • Total time: 60 minutes
Ingredients
  • 2-3 Onions
  • Peppers – Chopped in large chunks
  • Garlic Bulb – peeled
  • 1-2 Carrots
  • 6-8 Tomatoes – cut in to quarters
  • 1-2 Green or red finger chillies
  • 1-1.2 pints of chicken stock ( Vegetable if you prefer)
  • Olive oil
Preparation method
Step 1 Pre-heat the oven to 200C. Roughly chop the vegetables including garlic and chilli. Place in a oven proof dish / Roasting tray.  image
Step 2 Drizzle the olive oil over the vegetables and toss.
Step 3 Place in the oven for 30 minutes.  You want the want the vegetables to part burn.  This adds the flavour.  image
Step 4 When the vegetables are done add the stock and stir, Now transfer to to a sauce pan, making sure that you get every thing out of the oven dish!  image
Step 5 Puree the soup to the texture that you like, Lumpy or completely smooth.  image
Step 6 Warm through and serve or divide out in to portions and freeze.

Chilli con carne – My way

Every one makes their chilli differently so here’s mine!

Note – Serve with rice or plain nacho’s with melted cheese on top.

Dips – sweet chilli sauce mixed into Creme fresh.

I would suggest that you stay away from the powder flavoured nachos and go with the own brand type. Pick a decent farmhouse cheddar – one with a good bit of flavour!

cooking chilli con carne
  • Serves: 4-6
  • prepTime: 10 minutes
  • Cook time: 30 minutes
  • Total time: 40 minutes
Ingredients
  • 800g minced beef ((will serve 4 large portions))
  • 1 large onion (sliced the way you like)
  • 1 large green pepper (diced ( large or small again up to you!))
  • 1 tin chopped tomatoes
  • 1 tin kidney beans
  • 1 tin chick peas
  • 1 cup sweetcorn (frozen is fine)
  • 2 cubes beef oxo
  • 1 teaspoon chilli powder (adjust to taste)
  • 1 teaspoon chilli flakes (adjust to taste)
  • 1 splash water (make it to the constancy that you like)
  • Optional – 2 heaped tablespoons savoury gravy
Preparation method
Step 1 Take large a pot / wok and fry onions off until soft and golden brown.
Step 2 Add mince and cook until brown.
Step 3 Add tomatoes, kidney beans, chick peas, green peppers, oxo cubes ,chilli powder, Chilli flakes, water, savoury gravy and sweet corn and stir.
Step 4 Bring to the boil and them simmer for 20 minutes.
Step 5 Boil the rice