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!
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
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
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
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
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
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.
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