Full of Beans Recipe Pack - The Hunger Project

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Transcript of Full of Beans Recipe Pack - The Hunger Project

Page 2: Full of Beans Recipe Pack - The Hunger Project

day 1 day 2day 3

day 4 day 5

BREAKFAST: 

LUNCH:

DINNER:

Banana and Yoghurt

Bean Biryani

Chilli Sin Carne & Flatbreads

BREAKFAST: 

LUNCH:

DINNER:

Banana and Yoghurt

Chilli Sin Carne

Bean, Courgette andPotato Bake

BREAKFAST: 

LUNCH:

DINNER:

Banana and Yoghurt

Bean Biryani

Chilli Sin Carne 

BREAKFAST: 

LUNCH:

DINNER:

Banana and Yoghurt

Mexican Beans and Rice

Bean Burgers & Potato Wedges

BREAKFAST: 

LUNCH:

DINNER:

Banana and Yoghurt

Bean Burgers

Mexican Beans& Rice

PACKED WITH PROTEIN AND FIBRE, THESE RECIPES WILL MAKE SURE YOU’RE FULL OF BEANS FOR THE FULL 5 DAYS!

Page 3: Full of Beans Recipe Pack - The Hunger Project

total = 4.85

yOU NEED TO BUY:

kidney beans2 tins - 42P mixed beans

2 tin - 44P

3 onions30P

5 carrots25P

tinned tomatoes

31p

rice500g - 34p

garlic4 cloves - 10p

oil10p

2 courgettes15p

flour10p

5 bananas58p

3 potatoes30p

mixed spices22p

salt5p

5 yoghurts39p

chilli flakes5p

salt5p

2 courgettes15p15p

Page 4: Full of Beans Recipe Pack - The Hunger Project

bean biryani(2 servings)

1. heat oil in sauce pan and sling in frozen veg and garlic.

2. stir on and off, until the vegetables are almost defrosted. add spices and stir.

3. drain the beans. add the cooked rice and beans to the saucepan, along with a bit of water if it needs it.

4. heat on a high heat for 2 minutes, then simmer for another 5. add a splash of water if it looks too dry.

5. taste and season. yum!

top tip: try not to let the vegetables get too soggy, but make sure everything is piping hot.

mixed spices1 TBSP

kidney beans 1 TIN

garlic2 CLOVES(MINCED)

COOKED RICE100G

250G FROZEN MIXED VEGETABLES

SUNFLOWER/OLIVE OIL

1 TBSP

Page 5: Full of Beans Recipe Pack - The Hunger Project

chilli sin carne(2 servings)

CHOP VEGETABLES &FRY WITH CHILLI, 

GARLIC & SPICES

ADDCHOPPEDTOMAT0ES

THROW INTHE KIDNEY BEANS & SEASON TO 

TASTE

TOP TIP: SERVE WITH RICE OR HOME-MADE FLATBREADS FOR A TASTY MEAL.

CHOPPED TOMATOES

1 TIN

OILMIXED SPICES

CHILLI FLAKES

1 ONION

1 CARROT

1 TIN OF KIDNEY BEANS

Page 6: Full of Beans Recipe Pack - The Hunger Project

flat bread\(makes 5 large flat breads)

top tip: flat bread is very tasty with our chilli sin carne!

1. mix the flour, salt and yeast in a bowl and make a well in the centre. add the oil and 100ml of warm water. start to fold the flour into the water.

2. once a dough starts to form, knead the dough for 5 minutes. put the dough back into the bowl, cover and leave for 15 minutes.

3. divide the dough into 5 equal balls, and roll them out to the thickness of a £2 coin.

4. heat a pan and cook the flat breads for 2 minutes on each side.

250g flour

a pinch of salt

2 tbsp oil

Page 7: Full of Beans Recipe Pack - The Hunger Project

bean, courgette and potato bakebean, courgette and potato bake

1. pre-heat the oven to 200°c / fAN 180°c / GAS 6. BOIL THE POTATOES FOR 10 MINUTES.

2. MEANWHILE, HEAT THE OIL IN A FRYING PAN AND SAUTE THE ONION UNTIL SOFT. ADD THE CARROTS AND BEANS AND FRY, STIRRING FOR A FEW MINUTES. ADD THE TOMATOES AND SPICES AND SIMMER.

3. DRAIN AND SLICE THE COOKED POTATO. SPOON HALF OF THE VEGETABLE AND BEAN MIXTURE INTO A LARGE OVEN-PROOF DISH. LAY HALF THE COURGETTES AND HALF OF THE COOKED POTATOES OVER THE MIXTURE.

4. SPOON OVER THE REMAINING VEGETABLE AND BEAN MIXTURE AND LAYER WITH THE COURGETTE AND POTATO. BAKE FOR 20 MINUTES UNTIL GOLDEN.

POTATOES450G

2COURGETTES

125Gmixed BEANS

CARROTS125G

CHOPPEDTOMATOES

1 TIN

1 ONION

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100G MIXED VEGETABLES

mexican beans and rice(2 servings)

mexican beans and rice

VEGETABLESVEGETABLES

mexican beans and rice(2 servings)

mexican beans and rice

100G MIXED VEGETABLES

mexican beans and rice

100G MIXED 100G MIXED VEGETABLESVEGETABLES

mexican beans and rice

chilli flakes

1 tin of kidney beans

100g cooked

rice

FRY THE MIXED VEGETABLES IN A PAN. 

ADD THE DRAINED KIDNEY BEANS & CHILLI 

FLAKES. 

THROW IN THE COOKED RICE AND SEASON TO 

TASTE.

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bean BURGERS AND POTATO WEDGESbean BURGERS AND POTATO WEDGES

1. cut the potato into large

wedges, drizzle with oil and

roast in the oven for 45 minutes.

2. drain the mixed beans, and boil in

water. simmer for 10 minutes

until the beans are soft.

3. in a separate pan, fry the onion, carrot

and spices in oil on a low heat.

4. add the beans to the onion and carrot. mash the mixture together until you have a

smooth puree, and stir the

flour.

5. shape the mixture into a burger shape.

fry in oil for a few minutes on

each side, turning carefully.

bean BURGERS AND POTATO WEDGES

3. in a separate

and spices in oil on a low heat. on a low heat.

1 carrot(grated)

1 tsp flour

oil

1 can mixed beans

1 large potato

1 tsp mixed spices