By SW Sarah
Beanie burgers
8 steps
Prep:30minCook:10min
Turn a tin of kidney beans into a gently spicy and budget-friendly veggie burger that you can whip up in 20 minutes.
Updated at: Thu, 17 Aug 2023 05:16:17 GMT
Nutrition balance score
Great
Glycemic Index
60
Moderate
Glycemic Load
38
High
Nutrition per serving
Calories424.6 kcal (21%)
Total Fat14.5 g (21%)
Carbs62.7 g (24%)
Sugars10.9 g (12%)
Protein12.8 g (26%)
Sodium1061 mg (53%)
Fiber7.6 g (27%)
% Daily Values based on a 2,000 calorie diet
Ingredients
4 servings
285gpotato
large, peeled and cut into large chunks
400gtin red kidney beans
drained and rinsed
1red onion
small, finely chopped
1 tspsalt
½ tspdried chilli flakes
1 tspground cumin
65gslice bread
blitzed to crumbs
3 Tbspvegetable oil
4burger buns
cut in half
3tomatoes
ripe, sliced
shredded iceberg lettuce
mayonnaise
sauces of your choice, mustard or ketchup, optional
Instructions
Step 1
Place the potato in a pan of boiling water and simmer for 12–15 minutes, or until very tender but not breaking apart. Drain well and leave to air dry for a few minutes.
Step 2
In a bowl, mash the rinsed beans using a potato masher. Add the potatoes and mash those too. Mix in the remaining burger ingredients, except the oil. Shape the mixture into four large patties.
Step 3
Heat 2 tablespoons of oil in a large frying pan (preferably non-stick). Cook the burgers over a medium heat for 3–4 minutes on each side until golden, adding a little extra oil when the burgers are turned.
Step 4
Toast the buns, in a dry frying pan or griddle, cut-side down and divide between four plates. Add lettuce and tomatoes, if using. Top with the hot burgers and serve with sauces of your choice.
Tips
Step 5
If you have any leftover mashed potato feel free to use that instead of boiling and mashing another potato.
Step 6
To make fresh breadcrumbs without a food processor, freeze the bread until solid and then grate.
Step 7
You can use the same frying pan to toast the buns as you use to cook the burgers as they don’t take long.
Step 8
In October 2022 this recipe was costed at an average of £3.06 when checking prices at five UK supermarkets.
View on bbc.co.uk
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