RECIPE: Spicy Bean Burgers | #ThisGirlEats

Serves 4  less than 50-p layer 1                                        veganhigh protein2 of 5

I love creating recipes that even a total stranger to the kitchen could have a decent crack at.

I remember the days when my limit was Pot Noodles and frozen pizzas 🍕 It was only when I moved away to university that I realised if I didn’t learn how to cook, no-one else would do it for me!

Basic recipes were my saving grace. I eventually learnt all about flavour combos and cooking techniques, but it was only the help of some truly novice recipes that got me started.

It’s important that my #ThisGirlEats recipes are not only low-cost, accessible, healthier alternatives, but also that they stay simple and become realistic options for as many people as possible. There’s nothing more disheartening than spotting a recipe you love, only to find it requires gizmos, gadgets and a whole bunch of ingredients you’ve never even heard of!

These bean burgers cost me 39p per person to make and they are so, so good for you, with two types of beans and some veggies for good measure. You can grab most of the recipes off the shelf of the tinned food aisle, and it’s basically just a case of draining, mashing and grilling to bring them to life. 🍔

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INGREDIENTS
1 Tin of Black Beans
1 Tin of Kidney Beans
1 Tin of Sliced Carrots
1 tbsp (approx. 15g) Tomato Puree
1 tsp (approx. 5ml) Lemon Juice
4 Wholemeal Burger Buns

SEASONING
I think adding a bit of spice to these burgers gives them a much-needed kick – nothing worse than a bland veggie burger, is there? To crank up the flavour, I added a good dose of chilli flakes, some paprika, a little curry powder and a pinch of ground coriander. And, of course, our trusty salt and pepper!


So, this is how I did it…

1. Drain and rinse the black beans, kidney beans and carrots. Make sure they are thoroughly dried, patting down with kitchen roll if needs be, otherwise you’ll end up with mush rather than burgers.

2. Once dried, pour all the contents into a large bowl and mash together with a potato masher. I left mine quite chunky because I like the texture, but just keep mashing until you reach a consistency you’re happy with.

3. Add the tomato puree, lemon juice, spices and seasoning. Combine it all together and shape into burger patties. If the mixture is a bit dry, add more lemon juice. On the other hand, if it’s too wet you could add a few spoonfuls of flour or breadcrumbs to help hold it all together.

4. Grill on a medium-high heat for 5 minutes on each side, until cooked through. Serve in burger buns and top with anything you fancy.


Tips & Tricks

  • For me, the best part of a burger is the toppings. Guacamole and sour cream make great sauces for this bean burger, as does sweet chilli sauce if you want another hit of heat. Halloumi and fresh, sliced tomato would also be great toppings.

  • My preferred beans to use are kidney beans and black beans, but they definitely aren’t your only option. Any would work just as well – even a basic tin of baked beans with the sauce rinsed off!

  • These make great leftovers. You could shape any leftover mixture into balls, cook in the exact same way and throw in with a salad, or stuff into a pitta pocket for lunch the next day.

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