Key Nutrition

 

 

Spicy Bean Burgers

 

Suitable for vegans or vegetarians.

A good source of vegetable protein and way to disguise some vegetables.

 

Cook without butter for vegans. Reduce the spices as required to taste.

 

 

INGREDIENTS

 

1 red onion, finely diced

1/2 cup finely grated carrot

2 cloves garlic, crushed

1/2 tsp mild chilli powder

1/2 tsp smoked paprika

1/2 tsp ground cumin

1 can red kidney beans or mixed beans in water, drained and rinsed (or beans you have precooked)

1/2 tsp English mustard powder

2tsp tamari or soy sauce

1tbsp tomato puree

1/2 cup of oat, quinoa, buckwheat flakes ( in any combination)

2 tbsp Coconut oil or Butter for frying.

 

 

METHOD

1. Sweat the onion for about 5 minutes in 1 tbsp of the Coconut oil or Butter.  

2. Add the grated carrot, garlic, chilli powder, smoked paprika and cumin and cook on a low heat for a further 5 minutes, stirring periodically to ensure it does not stick, then set the mixture to one side.

3. Place the beans in a large flat-bottomed bowl or saucepan and mash with a potato masher.

4. Add the mustard, tamari or soy sauce and tomato puree and mix well.

5. Stir the sautéed vegetable and spice mix into the mashed beans and then add the flakes.

6. Moisten your hands and form the mixture into 4 burgers about 8cm across.

7. Warm 1tbsp of coconut oil or butter in a non-stick pan, over a medium to low heat. Fry the burgers, cooking for 5-8 minutes each side.

 

Serve hot with a large salad, steamed vegetables or lightly stir-fried peppers and onions.