Nourish - Mixed Bean Burgers
Beans are very versatile and you can use different types for different flavours and textures. For this recipe, we’ll be using mixed beans to give our burgers their protein and blending them with celery, onion, garlic and a hint of smoked paprika for a flavour punch.The spices can be upped if you want the burgers to be spicier, or feel free to play around with different herbs such as oregano, rosemary or thyme for different flavour combinations.
This quantity makes three small or two larger portions.
- 100g cooked mixed beans
- 1 stalk celery (tops removed)
- ½ onions or 1 spring onion
- 1 garlic clove
- ½ tsp. smoked paprika
- 1 egg, beaten
- 50g (approx.) breadcrumbs
- maize meal to coat (optional)
- vegetable oil for frying
- Finely chop the celery, onion and garlic and sauté in 1tbsp. oil until they have softened.
- Add the smoked paprika and cook for another minute or so, being careful not to let it burn.
- Mash or blend the beans in a processor.
- The burgers are then formed by blending all the ingredients and shaping with the hands. It may require some judgement regarding the number of breadcrumbs or egg to add; depending on the texture of the beans.
If the mix is too dry add a squeeze of lemon juice.
- Coat the burgers with some maize meal or flour if desired, before frying in oil on a medium/hot pan until both sides are golden brown.
- Serve with light salad and tomato relish or hot chilli sauce.
Serve these mixed bean burgers with a side salad such as this gluten-free quinoa and avocado salad or this pearl barley salad with green beans.
You can even add ‘chips’ to your mixed bean burgers, such as these gluten-free polenta chips with dipping sauces.
Eggs are a great addition to patties and burgers since they help your patties hold their shape before and after cooking.
They also bring a nice protein hit to the dish.
Mixed Beans are an amazing addition to a multitude of meals since they’re high in fibre, protein and a whole host of nutrients. They’re a great alternative to meat if you’re trying to switch over to a more plant-based diet or have a veggie coming over for dinner. They can really jazz up a soup if it’s lacking in texture, or beef up a salad.
You can buy them in a tin or you can combine your own choice of beans and soak them overnight and cook them up yourself. Check out this post on how to cook mixed beans scratch.