Wednesday, October 14, 2009

Protein Packed Vegan Kidney Bean, Brown Rice and Oats Patties

Know What you Eat: Kidney beans are a very good source of protein, cholesterol-lowering fiber, very good source of folate, manganese,  thiamin (vitamin B1), phosphorus, iron, copper, magnesium, potassium and vitamin K. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia.  Kidney beans are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Just one cup of cooked kidney beans supplies 177.0% of the daily value for molybdenum.

Brown Rice: Brown rice is good source of complex carbohydrate. It provides 15 essential nutrients, including B-vitamins, niacin and potassium. Brown rice is a very good source of selenium, which is essential for thyroid hormone metabolism and immune function.

Oats: A daily serving of whole oats rich in soluble fibre can reduce hypertension, or high blood pressure, and so reduce the need for anti-hypertensive medication. Nearly 1 in 3 American adults has high blood pressure. It usually has no symptoms, but can cause serious problems with the heart and blood vessels, leading to other complications.

rajma & oat patty


Preparation time: 10 mins
Cooking time: 20 mins
Makes 8 med.sized patties


Ingredients:


4 C Rajma, boiled & mashed (Red Kidney Beans)
1 C Brown Rice, Cooked
1 C Beet root, boiled & shredded
1 C Quick cooking Oats + 1Tbsp to coat
1 C Mixed vegetables, chopped or shredded ( carrot, cabbage, onion)
1 tsp Green Chilli, finely chopped
2 Tbsp Coriander, finely chopped
1/2 tsp Fresh Ginger, finely chopped
1 tsp Garam Masala (mix. of cinnamon,blackpepper,cumin,cloves,dry mango powder etc)
Salt to taste, use bread crumbs if needed.

rajma & oats patty
Method:


1.. In a bowl mix all the above ingredients, mash coarsely, and make 8-10 equall size balls, pressing them slightly to make the shape of a patty/disc shape.
2.. In a dish spread some quick cooking oats to coat the outerside of each patty.
3.. Now in a iron/non-stick skillet, spray cooking oil, and  cook untill light golden brown adding a teaspoon of oil if needed on both the sides of this patty.
OR
4.. Pre-heat oven to 350F& transfer the patties to a parchment-lined baking sheet and bake until golden brown, about 10 minute on each side and then broil for 5 minutes till the patty is well baked.Enjoy these delicious & healthy patties with your favourite bread & salad. Have it for breakfast, lunch or as a guilt free snack too.


Note: Remember you are adding all the ingredients which are already cooked..so do not over cook in the oven, or it will start to fall apart.


Event Participation:


JFI-Rajma hosted by Divya an event started by Indira.
Kids Delight hosted by Srivalli.
Madhuram's Whole Grain Baking Event- Oats for October 09

Srilekha's "EFM-Oats Series" event.

34 comments:

Priya said...

Yummyilicious Patties, such a healthy dish!!

Prathibha said...

That is a great combo healthy packed food dear..perfect one!!

Angie's Recipes said...

The beautiful rice patties are loaded with nutrients.

Angie's Recipes

Gulmohar said...

Helthy patties.Loved the first click :-)

kamalabhoopathy said...

Lovely dish and healthy too.

Nandini said...

Wow! This is so innovative! It's healthy and nutritious too! Yummy!

Tina said...

Healthy and so colourful.

lata raja said...

Just one word...The patties rock!!!

Shri said...

Wow!Look good and a very healthy onE too!

Vrinda said...

Very healthy patties,gorgeous click....

munchcrunchandsuch said...

that looks absolutely delicious..comeplete healthy stuff.

Abhilash Pillai said...

wow! this is superb... I dont know about the taste but the pictres say it is a marvellous dish...

Jabardast... you rock

prasu said...

lovely click dear.....yummy and healthy patties

Padma said...

They look great dear... just delicious patties and lovely click :)

Yasmeen said...

Love the pretty color...sounds super nutritious :D

chakhlere said...

Oh my my!! Patties look amazing. Yummy click.

Healthy and yummy!!

Anupama said...

Exceptionally nutritious patties...

RAKS KITCHEN said...

What a stunning picture,the first one!!!
Nice recipe too!

Pavani said...

Super healthy and they look delicious. Must try.

s said...

i guess it doesnt get more healthy and nutritious than this!!

kittymatti said...

Looks soooo good! very good presentaion..nice different recipe

Sandhya Hariharan said...

Sooper Healthy... n yummy...
thanks for sharing!

shanthi said...

Crispy patties and nice click.

Happy cook said...

Wow that indeed looks delicious and healthy.

Kitchen Flavours said...

Oh wow...that's an healthy and delectable looking patties....

Mythreyi Dilip said...

Excellent looking healthy patties, very innovative you gals always make healthy and delicious foods, congrats

Happy diwali to both of you and your families, may this diwali light up your life with prosperity and lots of happiness!!!

Mansi said...

yum! I love the look of these patties, and careful choice of ingredients! great pics too:)

btw, I'm back to blogging after my motherhood break, and hope you can find some time to make some goodies for my Sweet celebration event

Malar Gandhi said...

Wow, looks super delicious to me...healthy too!:)

iRaw said...

Well you've done it again...now I'm hungry! These look sooo good.

A 2 Z Vegetarian Cuisine said...

Thanks everyone for your comments..

Keep visiting..

Parita said...

Hi Sadhna and Muskaan, m visiting your blog after a long time and i must say your new layout looks fantastic!
Pattice looks super delicious and very healthy, love your clicks too, very mouth watering :-)
Wishing you and your families a very happy and prosperous diwali !!

Rahin said...

healthy n gorgeous :)

Madhuram said...

Those are super healthy patties. I too make something similar when I have leftover cooked brown rice. Thank you so much for the Deepavali wishes and for sending a lot of entries to the event.

Mriganayani said...

This is so good - and so packed with goodness! Thanks a new recipe!

 
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