These Spicy Bean Burgers are great for any BBQ or can be simply fried in a pan. They hold together well and the prep time is just 10 minutes. They can also be frozen and are so handy to keep in ready for a weekend brunch or meat free supper.
I've served these veggie burgers at many BBQ's where meat eaters have enjoyed them as much as vegetarians. Load them up with salsa, a tasty yoghurt and lime relish and sliced fresh tomatoes and salad. You could also add avocado or vegetarian cheese. I've made these bean burgers with kidney beans, but you could use black beans if you prefer.
The most obvious serving suggestion, is to serve them in a burger bun. However, you don't have to eat them in a bun. Serve them with a salad for a meal that's lighter on carbs. For a colourful side dish, why not try Roasted Sweet Peppers stuffed with couscous.
How to make them
Step 1 Step 2 Step 3 Step 4
- Heat the olive oil in a frying pan and fry the onion over a medium heat for 3 minutes until softened. Add the garlic and chilli powder and fry for a further 2 minutes then tip into a large bowl.
- Drain and rinse the beans, add them to the bowl and mash with a fork or potato masher.
- Add the breadcrumbs, egg, one quarter of the salsa, half the coriander and the red onion mixture. Season with salt and pepper and mix it all together.
- Divide the burger mix according to the number of people. Wet your hands and shape until burgers about 2cm thick. They can be frozen at this point. It's a good idea to chill them in the fridge for at least 30 minutes. This will help them bind together.
- To cook the burgers, heat a little oil in a frying pan and fry over a medium heat for 2 -3 minutes each side. On a BBQ, cook them for 2 - 3 minutes each side.
- Whilst they are cooking, mix the remaining coriander with the yoghurt and juice of half the limes and a dash of black pepper.
- Cut the burger buns in half and spread each half with a little of the yoghurt mixture.
- Add some of the rocket, tomato slices and a spoonful of salsa to the top half of the bun and place the burger in the middle. Serve with the remainder of the salad and the rest of the limes cut into wedges.
Sustainability
Bean burgers have a lower carbon foorprint than meat burgers and are a great swap to help reduce our meat consumption. You can also buy many of the ingredients as Fairtrade, such as the kidney beans, chilli powder, black pepper and even limes. Fairtrade products are produced in a way that is kinder to the environment and use fewer harmful chemicals. This is to protect not only the land, but the farmers themselves.
Storage
Spicy Bean burgers will keep in the fridge for 2 - 3 days and can be re-heated. They also freeze well. Place greaseproof paper between each burger to prevent them sticking together and store for up to 3 months.
Spicy Bean Burgers
Ingredients
- 1 tablespoon olive oil organic, fairtrade
- 1 red onions organic, peeled and diced
- 2 garlic cloves organic, peeled and crushed
- 2 teaspoon mild chilli powder organic, fairtrade
- 800 g kidney beans organic, fairtrade, pre-drained weight
- 100 g breadcrumbs organic
- 1 egg organic, beaten
- 200 g salsa organic
- 20 g fresh coriander organic, leaves and stalks chopped
- 1 dash salt
- 1 dash black pepper organic, fairtrade, freshly ground
- 150 ml low fat natural yoghurt organic (optional)
- 1 lime organic, fairtrade,
- 4 burger buns organic
- 320 g rocket organic, to serve
- 250 g tomatoes organic, to serve
Instructions
- Heat the olive oil in a frying pan and fry the onion over a medium heat for 3 minutes until softened. Add the garlic and chilli powder and fry for a further 2 minutes then tip into a large bowl.
- Drain and rinse the beans, add them to the bowl and mash with a fork or potato masher.
- Add the breadcrumbs, egg, one quarter of the salsa, half the coriander and the red onion mixture. Season with salt and pepper and mix it all together.
- Divide the burger mix according to the number of people. Wet your hands and shape until burgers about 2cm thick. They can be frozen at this point.
- To cook the burgers, pour a little oil into a frying pan over a medium heat and fry each side for 2 - 3 minutes until crisp and golden or place on the BBQ 2-3 minutes each side.
- Whilst they are cooking, mix the remaining coriander with the yoghurt juice of half the limes and a dash of black pepper.
- Cut the burger buns in half and spread each half with a little of the yoghurt mixture.
- Add some of the rocket, tomato slices and a spoonful of salsa to the top half of the bun and place the burger in the middle. Serve with the remainder of the salad and the rest of the limes cut into wedges.
Notes
Storage
Spicy Bean burgers will keep in the fridge for 2 - 3 days and can be re-heated. They also freeze well. Place greaseproof paper between each burger to prevent them sticking together and store for up to 3 months.Nutrition per serving
The Nutritional Values are computer generated estimates based on industry standards and are provided as a helpful guide only.
Rebecca
Making my mouth water, will have to try with the meat eaters to see if they like them!