Spicy bean and chickpea-based burgers. A tasty way to increase your intake of fibre-rich plant foods or if you're looking to introduce some more meat-free meals in your week.
You'll Need:
200g cooked black beans, drained and rinsed
200g cooked chickpeas, drained and rinsed
1 small red onion, finely chopped
2 cloves garlic, crushed
2 tablespoons oats
1 small red chilli, finely chopped (optional)
1 teaspoon smoked paprika
½ teaspoon ground coriander
½ teaspoon ground cumin
1 tablespoon fresh coriander, chopped (optional)
¼ teaspoon salt
¼ teaspoon ground black pepper
Flour for dusting
¼ cup plain greek yoghurt
1 teaspoon smoked paprika
¼ chilli powder
4 wholemeal buns
Fresh salad vegetables, eg. lettuce, tomato, onion, cucumber
Method:
Place beans, chickpeas, onion, garlic, oats and chilli in a food processor or good blender, and process until well chopped and combined.
Add spices, coriander, salt and pepper and process until combined.
Shape mixture into 4 patties and dust lightly with flour. Refrigerate for at least 30 minutes.
In a small bowl combine yoghurt, paprika and chilli powder, and set aside.
Heat a little olive oil in a pan over medium heat, add bean patties and fry for around 5 minutes each side until cooked through.*
Cut buns in half and warm in the oven, then spread each side with yoghurt dressing.
Layer your favourite salad vegetables, then top with a bean burger and the bun top. Enjoy!
* You can also bake bean burgers in the oven for around 20 minutes at 180°C.
Makes 4 large burgers