Bubble and Squeak Bean Cakes
Just tried these tonight and they're wonderful. I got the recipe out of The GLdiet Made Simple cookbook. (a couple notes: I didn't use the black onion seeds since I couldn't find them and added a little garlic powder, onion powder and celery seed). I'm kinda surprised that the nut info provided in the book didn't include the amount of protein . I formed into 8 cakes instead of 4 and they are very filling.
serves 4
8oz large new potatoes, roughly chopped
8oz savoy cabbage or curly kale, shredded
1 small leek (about 3.5oz) shredded
15 1/2 oz canned beans in water, drained and rinsed
2 tsp black onion seeds (kalonji)
freshly ground black pepper
4 tsp olive oil
1. Steam or cook the potatoes in boiling water until tender - about 15 minutes. Drain thoroughly and transfer to a large bowl. Reserve the cooking water and use to cook the cabbage and leek for 5 minutes. Drain thoroughly.
2. Mash the potatoes and beans together then add the cabbage and leek, onion seeds and plenty of pepper. Mix together and form into 4 large cakes.
3. Heat the oil in a large non-stick frying pan and fry the "cakes" over medium heat for about 5 minutes, turning once, until crisp and golden on both sides. Serve at once.
Per portion: 153 calories, 4g fat, 0.6g sat fat, .25g sodium, 24g carbohydrate
serves 4
8oz large new potatoes, roughly chopped
8oz savoy cabbage or curly kale, shredded
1 small leek (about 3.5oz) shredded
15 1/2 oz canned beans in water, drained and rinsed
2 tsp black onion seeds (kalonji)
freshly ground black pepper
4 tsp olive oil
1. Steam or cook the potatoes in boiling water until tender - about 15 minutes. Drain thoroughly and transfer to a large bowl. Reserve the cooking water and use to cook the cabbage and leek for 5 minutes. Drain thoroughly.
2. Mash the potatoes and beans together then add the cabbage and leek, onion seeds and plenty of pepper. Mix together and form into 4 large cakes.
3. Heat the oil in a large non-stick frying pan and fry the "cakes" over medium heat for about 5 minutes, turning once, until crisp and golden on both sides. Serve at once.
Per portion: 153 calories, 4g fat, 0.6g sat fat, .25g sodium, 24g carbohydrate
There is 4g of protein per serving. This makes sense given that Beans are the only real protein source in the recipe. This is a also a classic example of a recipe where macro nutrient numbers don't tell the whole story.
Consider the cabbage, leek, and beans. All are high in carbohydrate but nobody could say they got fat eating cabbage leeks and beans. Then you have the potato. They provide 8g (33%) of the carbs per serving. They are also providing potassium, B6 and vitamin C. You can also use the 7g of fiber per serving to give the recipe 17g of net carbs.
I could see these being a great served as follows:
1) Topped with shredded chicken, shrimp or another source of dense meat protein
2) Served with something like salad greens and Tzaziki using the bean cakes in the style of Falafel.
Consider the cabbage, leek, and beans. All are high in carbohydrate but nobody could say they got fat eating cabbage leeks and beans. Then you have the potato. They provide 8g (33%) of the carbs per serving. They are also providing potassium, B6 and vitamin C. You can also use the 7g of fiber per serving to give the recipe 17g of net carbs.
I could see these being a great served as follows:
1) Topped with shredded chicken, shrimp or another source of dense meat protein
2) Served with something like salad greens and Tzaziki using the bean cakes in the style of Falafel.
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