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£4 nutty carrot
cumin & peanut
For more budget midweek
meals, visit tes.co/E4
CARROT, CUMIN & PEANUT
and vinegar and increase the heat to
4 crusty white rolls, halved
4 round lettuce leaves
2 medium vine tomatoes, sliced
high; simmer vigorously, uncovered,
for 3 mins. Transfer to a bowl.
4 Put the breadcrumbs on a small
1 Heat 2 tbsp of the oil in a large liddedplate. Divide the chilled carrot mix into
pan over a medium heat. Fry the
carrots for 10 mins, then add the garlic patties about 2.5cm thick. Roll in the
Takes 35 mins plus chilling
Cost per serve 96p
4 and, with damp hands, shape into
and cumin seeds and fry for 1 min more. breadcrumbs to coat.
3 tbsp vegetable oil
500g carrots, grated
3 garlic cloves, crushed
2 tsp cumin seeds
210g tin butter beans, drained
4 tbsp crunchy peanut butter
1 lime, zested, plus 1 tbsp juice
2 tbsp self-raising flour
1 large red onion, sliced
2 tsp demerara sugar
2 tbsp red wine vinegar
3 tbsp natural breadcrumbs
1 medium avocado, thinly sliced
2 Put the beans, peanut butter, lime5 Wipe out the frying pan and heat the
t and flour in a food process
Seasón and blitz until smooth. Add half
the carrot, pulse briefly, then add the
remaining oil over a low heat. Fry the
burgers for 9-10 mins until golden
brown and crisp, turning halfway.
rest and pulse to combine. Be carful Toss the avocado with the lime juice.
not to blend too much or the mix will Serve the burgers in the rolls with the
be too wet. Chill for 30 mins to firm up. lettuce, tomato, avocado and onions.
3 Meanwhile, wipe the frying pan with Each serving contains
kitchen paper, then heat 2 tbsp oil
over a low heat. Add the onion and a
pinch of salt, cover and fry for 7-8 mins, 20%
stirring occasionally, until softened f the reference intake. See page 8.
slightly. Remove the lid, add the sugar
3826g 4g 18g 1.6g
36% 22%20% 26
Carbohydrate 74g Protein 16g Fibre 11g