Spicy Bean Burger

Our family is taking part in Live Below The Line

where we live on £1 a day per person, to help highlight the fight against global hunger.

Our final dinner - a quick and tasty spicy bean burger. 

The total cost 28p per burger.

 serves 6 

ingredients

tbsp (20ml) olive oil

1 onion (chopped finely)

1 tsp ground cumin (jeera)

2 cloves of garlic

1 tsp chilli powder

1 tsp salt

1 tsp black pepper

1 egg

2 tins of beans (mixed, or kidney)

2 slices of bread made into breadcrumbs

handful of chopped coriander

method

Drain and rinse the beans

Mash using a potato masher

Add the chopped onions, spices, salt, pepper, breadcrumbs, coriander and egg

Mix it all together thoroughly

If the mix is too wet for some reason, add a couple of tablespoons of cornflour

Divide into six balls and shape into patties

Heat up a small amount of oil in a frying pan 

Fry for about 2 minutes on each side until golden brown

Serve in a wholemeal bun with salad and garlic mayonnaise

cost

oil 6p

onions 4p

garlic 10p

tinned beans 66p

spices, salt and coriander 15p

egg 13p

breadcrumbs 8p

wholemeal buns 48p

salad 10p

sauces 2p

-----------------------------

174p / 29p per burger

Spicy bean wraps

Our sporty weeknight family favourite.

 Quick, nutritious, low fat, inexpensive and delicious.

Ready for table in 20 minutes.

Serves 6

Ingredients

1-2 tbsp oil

1 onion ( finely chopped)

1-2 cloves of garlic

(1 tsp grated fresh ginger, optional)

1 tin of baked beans

2 tins of other beans 

(red kidney, black eye, butter, cannellini etc)

1/2 tsp red chilli powder

1 tsp paprika

1 tsp mild curry powder

black pepper

salt to taste

fresh or dried herbs

 (parsley and coriander or mixed herbs)

Method

Fry the chopped onion in little oil for few minutes. 

Add garlic ( and ginger if used)

Stir in the baked beans 

and drained washed other beans.

Add spices and salt and cook for 5 minutes 

adding a little bit of water if it gets too dry.

Use your imagination with your spices

 (cajun spice, cumin, coriander etc. are really nice too) 

If you don't like hot, leave out the chilli. 

Add the herbs and check the seasoning.

Serve in wraps with my garlic yoghurt,

 grated cheese (cheddar, parmesan), salad and chilli sauce

Garlic yoghurt dip

250 ml plain yogurt 

2 tbsp creme fraiche or mayonnaise

1 tbsp salad cream

1 clove of crushed garlic

salt to taste

Mix all the ingredients together