Holiday Bean Patties as a protein-rich meal

Serves:  4-6

Prep time: 10 minutes

Cook time: 16 minutes with 30 minutes (1 hour to cook beans if using dried)

Ingredients:

2 tsp extra virgin olive oil

1 onion, medium, thinly diced

2 carrots, medium, grated

2 garlic cloves, minced

1 small squash, delicata or acorn, etc. peeled and grated

1 medium watermelon radish (or other winter radish), peeled and grated

1 tsp salt

1 tsp black pepper

1/2 cup cooked Jacob cattle beans, black beans or kidney beans (canned OR soaked and cooked according to directions)

1 egg, beaten

2 tsp paprika

4 tbsp chopped parsley or 2 tsp dried parsley

1.5 cups rolled oats

All- purpose flour for dusting

Method:

Heat 2 tsp olive oil in a large skillet over medium-high. Add onion and reduce heat to medium and cook for 4 minutes. Add garlic and cook for 1 minute.

In a bowl, mix together beans, carrots, squash, egg, paprika, parsley and oats and then add to the pan and stir all ingredients well. Remove from heat, transfer to a bowl and let rest in the fridge for 30 minutes.

Divide the mixture into equal parts and form each into a flattened, round patty.  

***Form into small, bite sized patties to serve at a holiday potluck or as hors  d’oeuvres. Lightly coat each side with flour.

Heat remaining 2 tsp olive oil in a large skillet over medium heat. Add patties and cook for 3-4 minutes on each side, until golden brown.

For a light meal, top with hummus (see recipe), salsa or tzatziki, or cheese.

For a holiday hors d’oeuvre, serve small patties in a bun with hummus, chutney, salsa or tzatziki or for a holiday dish, serve with a salad and roasted vegetables.

Eat Well, Halifax

By Nicole Marchand, registered dietitian with Eat Well Halifax & Local Source