Burger night at our house may look a little different to you if you're a classic burger eater. I don't eat minced beef, and in my bid to eat less processed food in general, I have been experimenting with versions of homemade veggie burgers.
This week, I made black bean burger and served it with spinach leaves, fried red onions, avocado, strips of raw red pepper and a few oven chips! The burgers were really easy, playing around with a few recipes combined and adding my own ingredients to make sure they were the best for me!
WHY: Black beans are tasty, full of fibre, low in fat and a good source of protein. Plus they contain something called resistant starch. This kind of carbohydrate doesn't raise blood sugar in the same way other carbs might. Resistant starch also helps to feed our healthy gut bacteria, keeps us full for longer and may even reduce our risk of large intestine cancer and cholesterol. Not to mention being much, much cheaper than beef mince!
Hope you love them as much as I did.
HOW: Black bean burgers
WHAT YOU NEED - serves 2
1 can of black beans
1 tbsp olive oil
1 large egg
50g fresh or panko breadcrumbs
cayenne pepper / chilli flakes / smoked paprika - or any spice or heat you prefer
salt and pepper
WHAT YOU DO
Chop the spring onion very finely and place in a large bowl
Drain (but don't rinse) the can of black beans
Add beans to the spring onion
Add your spices to taste. I'd say max 1.5 teaspoons in all
Add a good grind of salt and pepper
Break the egg into a small bowl, beat it a little and add it to the other ingredients, with the olive oil
Take a potato masher and break down most of the beans but leave some half intact for texture
Add the breadcrumbs
Bring it together with your hands and then divide into four.
Flatten and form to make patties
Air fry with a little oil spray for 8 minutes on high, or shallow fry on each side in a frying pan (don't flip them too many times!) until browned
Serve any way you like!
Try some more How to and Why recipes