Mix the beans with the carrot, onion, garlic, egg, gluten-free flour blend, cornstarch, cumin, paprika, salt and black pepper until evenly combined.
4
Chill the mixture 30 minutes.
Refrigerator
5
Divide the mixture into 4 flat round patties.
To assemble
6
Heat the pan over medium-high heat and drizzle the olive oil over it.
⚙ Pan-fryingStoveFrying pan
💡What you brown (meat, patties, schnitzel) goes into hot oil: in lukewarm oil it soaks it up and comes out greasy. For onion and garlic that you soften, oil heated over medium or low heat is enough; do not wait for it to smoke.
7
Fry the meatballs about 5 minutes per side, until they are browned.
Stove
💡Don't press the patties with a spatula or flip them more than once: the juices run out and the patty dries out or falls apart. It releases from the pan once the underside is browned.
8
Serve in a bun with lettuce, tomato and mustard.
470calories
24 gprotein
58 gcarbs
10 gfat
● protein 23%● carbs 55%● fat 21%
Per serving (191 g), of 4 servings
For the Meatball mix · To assemble ·
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⚖ About the ingredients
Red kidney beans: measured in cup in this recipe: 1 cup = 184 g · 337 kcal per 100 g · More about Red kidney beans →
Onion: measured in pieces: one ≈ 117 g · 40 kcal per 100 g · More about Onion →
Garlic: measured in pieces: one ≈ 5 g · 149 kcal per 100 g · More about Garlic →
Eggs: measured in pieces: one ≈ 50 g · 143 kcal per 100 g · More about Eggs →
Flour: measured in tbsp in this recipe: 1 tbsp = 7.8 g · 364 kcal per 100 g · More about Flour →
Cumin: measured in tsp in this recipe: 1 tsp = 2.1 g · 375 kcal per 100 g · More about Cumin →
Paprika: measured in tsp in this recipe: 1 tsp = 2.3 g · 282 kcal per 100 g · More about Paprika →
Salt: measured in tsp in this recipe: 1 tsp = 6 g · 0 kcal per 100 g · More about Salt →
Cornmeal: measured in tbsp in this recipe: 1 tbsp = 14 g · 361 kcal per 100 g · More about Cornmeal →
Carrots: measured in pieces: one ≈ 62 g · 41 kcal per 100 g · More about Carrots →
Canola oil: measured in tbsp in this recipe: 1 tbsp = 14 g · 884 kcal per 100 g · More about Canola oil →
🔧 Tools needed (5) · 🍳 One cooking vessel
Refrigerator· Also works: Freezer (Chills faster; don't let it freeze) · Ice bath (Ice bath)
Stove· 💡 Workaround, changes the dish: Portable hot plate (one weaker burner) · Camping gas stove (One burner, outdoors) · Electric pressure cooker (multicooker) (One pot, no real shallow frying)
Frying pan· Also works: Wok (None)· 💡 Workaround, changes the dish: Pot (High sides, slow evaporation and weak browning)
Bowl· Also works: Pot (None)
Grater· Also works: Food processor (Grating disc, more to wash)· 💡 Workaround, changes the dish: Knife (Chop finely, different texture)
By the steps, as the recipe is built now: another version or addition can change the list.
