You may have more fun than your kids squishing these butternut squash, bean and cornflour burgers into patties. Roasting the butternut squash and cooking the beans from scratch are simple but time-consuming steps, so cook them in advance or on the weekend. With the beans and squash out of the way, the recipe takes only 35 minutes.
1 cup (250 ml) mashed butternut squash from 1 small roasted butternut squash
2 cups (500 ml) cooked or canned pinto or kidney beans, drained and rinsed
2 1/4 cups (560 ml) ground organic cornflour, divided
1/2 tsp (2 ml) salt
1/8 tsp (0.5 ml) pepper
1/2 tsp (2 ml) mustard powder, or 1 tsp (5 ml) Dijon mustard
2 tsp (10 ml) maple syrup
Pinch of cayenne pepper or chilli flakes (optional)
To roast butternut squash, cut in half, scoop out seeds and place cut-side down on baking tray in 400 F (200 C) oven for 40 minutes, or until squash is softened. Scoop out flesh when cool.
To cook beans (if using dried), soak in cold water for 8 hours or overnight. Then cook with at least 3 times as much water and 1 bay leaf in large pot for 35 minutes or in slow cooker on the low setting for 8 to 10 hours. Add leftover beans to salads or rice dishes, or toss with your favourite dressing or olive oil, salt and wine vinegar for a quick marinated bean salad.
Blend butternut squash, beans, 2 cups (500 ml) cornflour, salt, pepper, mustard, maple syrup and cayenne or chilli flakes (if using) using immersion hand blender or food processor. Add more cornflour if batter is too sticky to roll.
Preheat oven to 350 F (175 C).
Place remaining 1/4 cup (60 ml) cornflour in small bowl. Line baking tray with baking paper or grease lightly with oil. Get your kids to help roll dough into 8 balls. Then roll balls in bowl of cornflour and place on baking tray.
Now the fun part! Squish balls down with the palm of your hand into burgers, trying to make them similar in thickness so they bake in the same amount of time. Bake in oven for 15 minutes. Remove from oven and flip burgers. Bake 10 minutes more.
Serve on wholemeal buns with Sweet Maple Carrot and Cabbage Slaw and Quick Homemade Sauce.
Each serving contains: 804 kilojoules; 6 g protein; 2 g total fat (0 g sat. fat, 0 g trans fat); 39 g total carbohydrates (2 g sugars, 10 g fibre); 157 mg sodium
Sweet Maple Carrot and Cabbage Slaw
Kids can mix these ingredients together, and if they’re old and strong enough, they can grate the vegetables.
1/2 small red cabbage, grated or finely chopped
2 large carrots, peeled and grated or finely chopped
1/2 tsp (2 ml) salt
3 tsp (15 ml) maple syrup
1/4 cup (60 ml) apple cider vinegar
Toss grated cabbage and carrot in large bowl with salt, massaging salt into vegetables with hands for at least 3 minutes to get vegies to release their juices. Add maple syrup and apple cider vinegar. Toss once again (using tongs this time, as the vinegar is acidic).
Each serving contains: 155 kilojoules; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat) 9 g total carbohydrates (6 g sugars, 2 g fibre); 98 mg sodium
Quick Homemade Sauce
1 – 19 oz (540 ml) can whole or crushed tomatoes, drained
1 1/2 Tbsp (30 ml) honey
1/4 tsp (1 ml) salt
1/4 tsp (1 ml) allspice
1/8 tsp (0.5 ml) nutmeg
1/8 tsp (0.5 ml) pepper
1/4 cup (60 ml) apple cider vinegar or red wine vinegar
Purée drained tomatoes in blender. Pour into medium saucepan over medium heat and add remaining ingredients. Cook, stirring occasionally, until reduced to pastelike consistency, about 10 minutes. You’ll need to stir more often as tomato sauce reduces to keep it from sticking to the bottom of the pot. Taste and adjust seasonings.
Each serving contains: 147 kilojoules; 1 g protein; 0 g total fat (0 g sat. fat, 0 g trans fat); 8 g total carbohydrates (7 g sugars, 1 g fibre); 91 g sodium
source: "Cooking with Kids", alive Australia #22, Summer 2014
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