These bean burgers are high in fibre, protein and full of flavour. They are ideal for a healthier BBQ option or for any summer main meal.
Ingredients
(makes 6 small burgers – serves 3 as a main meal)
- 1 tin of black beans (or any other sort of bean you wish)
- 1 carrot
- half a red onion
- 1 dessertspoon ground flax seed
- 1 dessertspoon oats (gluten-free if required)
- 1 dessertspoon sunflower seeds or pumpkin seeds (optional)
- 1 dessertspoon olive oil
- handful of fresh coriander (optional)
- 1 teaspoon soy sauce
- 1 teaspoon dried cumin
- dried chili flakes to taste
- pinch of salt to taste
- Flour for sealing (I used chickpea flour but you can use any to hand – gluten-free if required)
- Oil for frying (unless cooking on a BBQ)
Method
- Grate the carrot and chop the onion
- Drain and rinse the beans
- Add all ingredients to a mixer and blend into a paste (not completely smooth – it is nice with some chunks in it). If you don’t have a mixer, mash the beans in a bowl and mix the other ingredients in by hand
- Take 1 dessertspoonful /handful of the mixture at a time (1/6th) and form into a burger shape with your hands
- Coat each burger in flour
- If you have time to make in advance, leave in the fridge for a few hours as this helps the mixture stay together. If not don’t worry
- If you are cooking on a BBQ, wrap in greaseproof paper and then tinfoil to keep them together. Otherwise, heat up a large frying pan with plenty of oil, ensuring the oil is hot before you put your burgers in. Fry for 3-5 minutes on each side until golden.
Serve
Serve as you would any other burger, or as a healthy main meal with plenty of salad, relishes and your favourite sides
