A South African recipe for vegetarian spicy butter bean bites has been shared by Cooking From The Heart, a community cooking initiative. The recipe, featured on Rising Sun Chatsworth, offers a tasty and healthy snack option for families. The bites are packed with flavour and can be enjoyed on their own or as part of a lunch box. They can be served with lemon wedges and fresh fruit or veggies, or in a wholewheat pita or wrap with low-fat yoghurt and a salsa.
The recipe makes 15 bites and requires a few simple ingredients, including a 410g tin of butter beans, drained and rinsed, one small onion, grated, and 10ml of grated lemon rind. Other ingredients include 30ml of lemon juice, 10ml of ground cumin, 10ml of ground coriander, and 5ml of mild curry powder. The mixture also includes 45ml of chopped fresh parsley or coriander, 15ml of dried origanum, and 30ml of wholewheat flour.
To prepare the bites, all the ingredients, except for sunflower or olive oil, are placed in a mixing bowl and mashed with a fork or potato masher until smooth. The mixture is then seasoned with pepper and more lemon juice if preferred. The recipe suggests that for children who may find the curry flavour too strong, the curry powder can be substituted with dried mixed herbs.
The bites are cooked by heating half of the oil in a large frying pan over medium heat, then dropping spoonfuls of the mixture into the pan and frying until golden. The mixture should not be pressed down on, so that it keeps its shape. The bites are then turned over as the mixture starts to set and fried for a few more minutes. The heat is reduced, and the pan is covered with a lid to allow the bites to cook through for one to two minutes.
Once cooked, the bites can be served as part of a lunch box or enjoyed hot or at room temperature. They can be paired with a variety of sides, including lemon wedges and fresh fruit or veggies, or in a wholewheat pita or wrap with low-fat yoghurt and a salsa made with cucumber, tomato, and red and yellow peppers.
The recipe also offers some helpful tips, including making a double batch and keeping the bites for lunch boxes or as snacks for up to three days. This allows families to plan ahead and have a healthy snack option on hand.
The spicy butter bean bites recipe is a great option for families looking for a healthy and tasty snack. With its simple ingredients and easy preparation method, it's a recipe that can be enjoyed by everyone. The recipe has been shared by Cooking From The Heart, a community cooking initiative that aims to share delicious and healthy recipes with the community.
Key points
- The recipe makes 15 bites and can be kept for up to 3 days.
- The curry powder can be substituted with dried mixed herbs for children who may find the flavour too strong.
- The bites can be served in a variety of ways, including as part of a lunch box or in a wholewheat pita or wrap.
