y 1 y 2 3 da da ay BREAKFAST: BREAKFAST: d BREAKFAST: Banana and Yoghurt Banana and Yoghurt Banana and Yoghurt LUNCH: LUNCH: LUNCH: Bean Biryani Chilli Sin Carne Bean Biryani DINNER: DINNER: DINNER: Chilli Sin Carne Bean, Courgette and Chilli Sin Carne & Flatbreads Potato Bake 5 y 4 y da da BREAKFAST: BREAKFAST: Banana and Yoghurt Banana and Yoghurt LUNCH: LUNCH: Mexican Beans and Rice Bean Burgers DINNER: DINNER: Bean Burgers & Mexican Beans Potato Wedges & Rice PACKED WITH PROTEIN AND FIBRE, THESE RECIPES WILL MAKE SURE YOU’RE FULL OF BEANS FOR THE FULL 5 DAYS! oil 3 potatoes rice garlic 10p 30p yOU NEED TO BUY: 500g - 34p 4 cloves - 10p flour 10p 2 courgettes 15p kidney beans 2 tins - 42P mixed beans salt 5p 2 tin - 44P tinned 5 yoghurts tomatoes 39p 31p chilli flakes 5p 5 bananas 3 onions mixed spices 5 carrots 22p 58p 30P 25P total = 4.85 bean biryani (2 servings) mixed spices SUNFLOWER/ 1 TBSP 1. heat oil in sauce pan and OLIVE OIL sling in frozen veg and garlic. 1 TBSP COOKED RICE 2. stir on and off, until the kidney beans 100G vegetables are almost 1 TIN 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. 250G FROZEN 4. heat on a high heat for 2 garlic MIXED VEGETABLES minutes, then simmer for 2 CLOVES another 5. add a splash of (MINCED) 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. chilli sin carne 1 TIN OF KIDNEY BEANS (2 servings) 1 CARROT CHOP ADD THROW IN VEGETABLES & THE KIDNEY FRY WITH CHILLI, CHOPPED BEANS & GARLIC & TOMAT0ES SEASON TO SPICES TASTE OIL 1 ONION MIXED SPICES CHOPPED TOMATOES 1 TIN CHILLI FLAKES TOP TIP: SERVE WITH RICE OR HOME-MADE FLATBREADS FOR A TASTY MEAL. flat bread \(makes 5 large flat breads) a pinch of salt 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. 1. mix the flour, salt and yeast in a bowl and make a well in 3. divide the dough the centre. add the into 5 equal balls, oil and 100ml of warm and roll them out to water. start to fold the thickness of a the flour into the £2 coin. water. 250g flour 2 tbsp oil 4. heat a pan and cook the flat breads for 2 minutes on each side. top tip: flat bread is very tasty with our chilli sin carne! 125G bean, courgette and potato bake mixed BEANS POTATOES 450G 2 COURGETTES 1. pre-heat the oven 2. MEANWHILE, HEAT 3. DRAIN AND SLICE THE 4. SPOON OVER THE to 200°c / fAN 180°c / THE OIL IN A FRYING PAN COOKED POTATO. SPOON REMAINING VEGETABLE GAS 6. BOIL THE AND SAUTE THE ONION HALF OF THE AND BEAN MIXTURE AND POTATOES FOR 10 UNTIL SOFT. ADD THE VEGETABLE AND BEAN LAYER WITH THE MINUTES. CARROTS AND BEANS MIXTURE INTO A LARGE COURGETTE AND AND FRY, STIRRING FOR A OVEN-PROOF DISH. LAY POTATO. BAKE FOR 20 FEW MINUTES. ADD THE HALF THE COURGETTES MINUTES UNTIL GOLDEN. TOMATOES AND SPICES AND HALF OF THE CARROTS AND SIMMER. COOKED POTATOES OVER 1 ONION 125G THE MIXTURE. CHOPPED TOMATOES 1 TIN mexican beans and rice (2 servings) FRY ADD THE THROW IN THE MIXED DRAINED KIDNEY THE COOKED RICE VEGETABLES BEANS & CHILLI AND SEASON TO IN A PAN. FLAKES. TASTE. 100G MIXED 1 tin of kidney VEGETABLES beans 100g cooked chilli flakes rice bean BURGERS AND POTATO WEDGES 1 tsp mixed spices 1. cut the potato 2. drain the mixed 3. in a separate 1 large into large potato beans, and boil in pan, fry the wedges, drizzle water. simmer onion, carrot with oil and for 10 minutes and spices in oil 1 carrot roast in the oven until the beans on a low heat. (grated) for 45 minutes. are soft. 1 tsp flour 1 can mixed 4. add the beans 5. shape the beans to the onion and mixture into a carrot. mash the burger shape. mixture together fry in oil for a oil until you have a few minutes on smooth puree, each side, turning and stir the carefully. flour. .