Beetroot and Black Bean Burgers – Vegan

Posted on Updated on

Having seen these at the supermarket the other day, I decided to try my own version, without the preservatives and flavourings! Let me know what you think.

40527968 - veggie beet and quinoa burger with avocadoIngredients;

  • 1 x large onion (finely diced)
  • 2 x garlic cloves (crushed)
  • 2 x 400ml cans cooked black beans or 1 x cup uncooked black beans or adzuki beans, soaked and cooked (= 3 cups)
  • 1 x large beetroot grated
  • 1/2 cup chickpea flour, oat bran, or cooked quinoa
  • 1 tsp cumin
  • 1/2 tsp chili powder (or add extra cumin)
  • 1/4 tsp smoked paprika
  • 1/3 cup crushed walnuts or almonds – optional for added protein
  • 2 x tsp salt
  • 3/4 cup finely chopped mushrooms- optional

 

Method;

  1. Preheat your oven to 200 degrees celcius
  2. Mix all the ingredients together in a large bowl, or gently pulse in a food processor until combined. Only mix enough to combine, if it’s overdone the mix will get too sloppy.
  3. Press the mixture firmly into a 1/4 cup measuring cup and place it on an oven tray that’s been greased or lined with baking paper. Flatten the burgers.
  4. Bake the burgers for 15 minutes (fan forced if you have it) or 20 minutes if you don’t.
  5. Turn the burger patties over and bake for 5 more minutes on the other side. They may need extra time if they are thick or you like themn firmer. You can put the wholegrain buns in now so they get deliciously warm and crunchy.
  6. If you prefer a browner, crisper burger patty, finish them off either under the grill, on the BBQ plate or frypan with a bit of coconut oil.

Notes

  • You can keep the pre-cooked patties for another night either in the fridge or freezer (if freezing store with baking paper between) and finish them off on the BBQ or in a frypan.
  • Alternatively, you can cook half the batch now and par-bake the other half for 15-20 minutes at 190 degrees celsius then freeze as above. When needed, simply place the frozen patty on an oven tray lined with baking paper and bake at 190 celsius foir another 25 – 30 minutes

 

Copyright: <a href=’https://www.123rf.com/profile_sarsmis’>sarsmis / 123RF Stock Photo</a>

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s