Veggie bean bakes with salsa

Vegetarian
Health score
16%
Veggie bean bakes with salsa
45 min.
4
345kcal

Suggestions


Discover the delightful fusion of flavors in our Veggie Bean Bakes with Salsa, a wholesome vegetarian dish that's perfect for any occasion! Packed with nutrient-rich ingredients and bursting with taste, this recipe transforms humble potatoes and mixed beans into hearty bakes that are both satisfying and delicious.

In just 45 minutes, you can prepare a meal that serves four people, making it an ideal choice for family dinners or casual gatherings with friends. With its comforting texture and rich, cheesy flavor, these bakes are sure to please even the pickiest eaters! Each serving offers a balanced caloric intake of approximately 345 kcal, so you can indulge guilt-free.

But what truly sets this dish apart is the vibrant salsa made from fresh tomatoes and spring onions, which adds a refreshing kick to every bite. Imagine enjoying a crispy, golden bake paired with a zesty, homemade salsa that elevates the dish to new heights. Whether as a savory side dish or a standalone meal, these Veggie Bean Bakes are sure to become a staple in your cooking repertoire.

So roll up your sleeves and get ready to whip up some culinary magic in your kitchen - your taste buds will thank you!

Ingredients

  • 400 potatoes cut into small cubes
  • 0.5  turtle beans mixed rinsed drained canned
  • 198 regular corn drained canned
  • bunch spring onion shredded
  • 100 cheddar cheese grated
  •  eggs beaten
  • 50 breadcrumbs fresh (from 2 slices)
  • tsp vegetable oil 
  • tbsp flour plain
  •  tomatoes ripe chopped
  • tbsp pepper flakes 

Equipment

  • baking sheet
  • oven
  • grill

Directions

  1. Boil the potatoes for 10 mins until tender.
  2. Drain, then mash.
  3. Heat oven to 220C/200C fan/gas
  4. Roughly mash the beans with a fork.
  5. Mix with the mashed potato, sweetcorn, half the spring onions, all the cheese and half the egg. Season.
  6. Toss the breadcrumbs with the oil and seasoning.
  7. Put the flour, remaining egg and crumbs onto plates. Take of the mix, pat into a burger, then dip in the flour, egg and crumbs.
  8. Place on a nonstick baking sheet. Repeat to make
  9. Can be frozen at this stage.
  10. Bake for 15 mins, then grill for 2-3 mins until golden.
  11. To make the salsa, mix the remaining spring onion with the tomatoes and ketchup. Season and serve on the side.

Nutrition Facts

Calories345kcal
Protein15.76%
Fat34.16%
Carbs50.08%

Properties

Glycemic Index
95.06
Glycemic Load
20.69
Inflammation Score
-8
Nutrition Score
20.286956548691%

Flavonoids

Naringenin
0.84mg
Kaempferol
0.99mg
Myricetin
0.16mg
Quercetin
2.05mg

Nutrients percent of daily need

Calories:345.45kcal
17.27%
Fat:13.6g
20.92%
Saturated Fat:5.8g
36.27%
Carbohydrates:44.87g
14.96%
Net Carbohydrates:39.12g
14.23%
Sugar:7.7g
8.56%
Cholesterol:65.92mg
21.97%
Sodium:284.95mg
12.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.12g
28.23%
Vitamin C:51.21mg
62.07%
Vitamin A:1597.9IU
31.96%
Vitamin K:30.89µg
29.42%
Phosphorus:289.06mg
28.91%
Vitamin B6:0.56mg
27.79%
Manganese:0.53mg
26.64%
Potassium:922.33mg
26.35%
Calcium:237.28mg
23.73%
Fiber:5.75g
22.99%
Vitamin B1:0.33mg
21.83%
Selenium:14.71µg
21.01%
Folate:78.75µg
19.69%
Vitamin B2:0.31mg
18.53%
Vitamin B3:3.7mg
18.52%
Magnesium:66.22mg
16.55%
Zinc:2.1mg
14.02%
Copper:0.27mg
13.52%
Iron:2.43mg
13.48%
Vitamin B5:1.17mg
11.66%
Vitamin E:1.3mg
8.68%
Vitamin B12:0.41µg
6.78%
Vitamin D:0.37µg
2.47%