Vegetable and Bean Frikkadels with Tomato Sauce and Rice
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Ingredients
- 400 g tinned butter beans, drained
- 1 carrots
- 80 g gram flour
- 1 red onion
- 2 garlic cloves
- 500 g ripe plum tomatoes
- 2 tbsp vegetable oil
- 300 g basmati rice
Nutrition (per serving)
- Calories
- 545 kcal
- Protein
- 17.9 g
- Carbohydrate
- 90.6 g
- of which sugars
- 8.5 g
- Fat
- 9.6 g
- of which saturates
- 1.1 g
- Fibre
- 10.6 g
- Salt
- 0.70 g
Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.
Method
- 1
Heat the oven to 200C (180C fan, gas 6).
- 2
Mash the butter beans roughly. Grate the carrot and finely chop the onion.
- 3
Mix the mashed beans with the carrot, onion, garlic and gram flour until it holds together, then shape into 12 small balls.
- 4
Place the balls in an ovenproof dish, pour the chopped tomatoes over and drizzle with the vegetable oil.
- 5
Bake for 25 minutes until set and the sauce is bubbling.
- 6
Meanwhile, cook the basmati rice according to the pack instructions.
- 7
Serve the frikkadels and sauce with the rice.
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