Spicy bean burgers
Spicy bean burgers are tasty vegetarian burgers made using mashed beans and can be prepared in under half an hour.
Ingredients
- 1 onion
- 2 cloves garlic
- 400 g kidney beans cooked
- 2 tsp flour
- 1 teaspoon baking powder
- ½ teaspoon chilli powder
- 1 teaspoon paprika
- 1 teaspoon oregano
- 2 tablespoon olive oil
Instructions
How to prepare spicy bean burgers
- Finely chop the onion and garlic and gently cook in a little olive oil until soft.
- Rinse, drain and dry the cooked beans and place in a large bowl.
- Mash the beans using the back of a fork. If the beans are soft they should be easy to mash, but if you are using a type of bean which is firm then you could use a food processor to chop but take care not to reduce the beans to a pulp.
- Add the cooked onion and garlic to the bowl of mashed beans.
- Measure the flour, spices and oregano, add to the other ingredients and mix well using a fork.
- Divide the burger mixture into 7 equal portions and form each into a burger shape. You can make them smaller or larger if you prefer. If the mixture feels too sticky add a little more flour so that the mixture is easier to handle and shape.
- Place the burgers onto a plate and the fridge until you are ready to cook them.
How to cook spicy bean burgers
- To shallow fry - heat a small amount of oil in a pan and cook for a few minutes on each side until heated through. Don't try to cook all the burgers in one frying pan as they will take too much heat out of the oil and will not cook well. Ideally, cook no more than 3 or 4 in a typical large frying pan. To bake - brush a little oil on each side of the burgers, place on a baking sheet in the oven at 180oC , 350oF, gas mark 4 and cook until heated through. This is likely to take around 10 minutes. To reheat - previously cooked bean burgers can be reheated on a baking sheet in the oven at 180oC, 350oF, gas mark 4 until heated through. This is likely to take around 10 minutes.
Notes
Tips
- When forming the mixture into shapes if the mixture feels too sticky you can add a little extra flour to make it easier to handle.
- Don't try to cook too many spicy bean burgers in one pan. As a guide, I recommend cooking no more than 3 or 4 in a 22cm (9") diameter pan.
- The uncooked bean burgers can be kept in the fridge for 2 to 3 days.
- The uncooked burgers can be frozen. After defrosting they are likely to be soft and may lose their shape but simply coat with a little flour and reshape if necessary.
- The cooked burgers can also be frozen. Defrost at room temperature or in a microwave (defrost setting) before reheating.
Nutrition
Calories: 120kcalCarbohydrates: 16gProtein: 5gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 66mgPotassium: 271mgFiber: 5gSugar: 1gVitamin A: 191IUVitamin C: 2mgCalcium: 61mgIron: 2mg
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