Mixed Bean Burgers

May 30, 2023May 30, 20230 14
Mixed Bean Burgers for a Vegetarian Delight
in Vegetarian

Prep

20 min

Cook

15 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1 tablespoon olive oil
1 medium onion , finely chopped
2 garlic cloves , crushed
750 g four-bean mix , drained , lightly mashed
1 teaspoon cumin
1/4 teaspoon salt
2 cups whole wheat bread crumbs
3 eggs , lightly beaten
1/4 cup plain whole meal flour
2 tablespoons olive oil , extra
Turkish bread , toasted , to serve

Nutrision Information

Servings Per Recipe
4
Calories
340
Sugar
2g
Fat
13g
Mixed Bean Burgers are a vegetarian alternative to meat-based burgers. They are made of a mixture of mashed beans and whole wheat breadcrumbs that is pan-fried and served on toasted Turkish bread. The cumin and garlic provide a flavor boost, while the bread crumbs help hold the mixture together. These burgers are perfect for lunch or dinner and can be made in advance to save time. They are also a great way to incorporate more plant-based protein into your diet.

Instructions

1.Heat 1 tablespoon of olive oil in a frying pan over medium heat.
2.Add onion and garlic in the oil and cook for about 3 minutes.
3.Stir in the lightly mashed four-bean mix, cumin, and salt.
4.In a separate bowl, mix together whole wheat bread crumbs, beaten eggs, and plain flour. Pour this mixture into the sautéed ingredients and mix well.
5.Shape the mixture into patties and pan-fry with extra olive oil over medium heat until the burger is cooked.
6.Toast the Turkish bread and serve the burgers on the bread.

PROS

Mixed bean burgers are high in protein and fiber, making them a healthy option for vegetarians.
They are also easy and quick to make, suitable for an on-the-go meal.

CONS

It is easy to overcook the burgers, making them dry and crumbly.
The beans may also cause minor bloating and gastrointestinal discomfort in some individuals.

HEALTH & BENEFITS

These burgers are high in protein and fiber, and are a good source of iron for vegetarians. The beans and whole wheat breadcrumbs may help lower cholesterol, the cumin may aid in digestion, and the olive oil may benefit heart health.

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