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Bean burger with beetroot mayonnaise
These burgers are nutritious, delicious, easy to make, and look gorgeous. Thanks to their beany texture, they hold together firmly and can be pre-cooked and then fried or grilled. Serve with this beetroot mayo for an impressive dish.
Ingredients
For the patties
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1 cankidney beans
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1onion diced
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1 tbspolive oil
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2tomatoes crushed or pureed
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1 tsppaprika
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3 tbsptamari
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80 goat flakes
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1 tbspnutritional yeast flakes
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5 tbspbread crumbs
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3 tbspwhite flour
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salt to taste
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pepper to taste
For the beetroot mayonnaise
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50 mlsoya milk
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1beetroot cooked and diced
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150 mlrapeseed oil
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1 tbsplemon juice
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1 tspmild mustard
Instructions
For the patties
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Rinse the kidney beans and drain them. Then transfer into a bowl and mash with your hands or a potato masher.
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In the meantime, roast the onions in the oil for a few minutes.
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Add all other ingredients to the bowl with the mashed beans and mix well.
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With wet hands form patties and put them on a baking tray layered with baking paper.
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Bake at 200°C for about 10 minutes and let cool.
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To finish cooking them, roast in the pan or in a grill-pan for 2-3 minutes.
For the beetroot mayonnaise
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Using a stick blender, blend the beetroot and soya milk until smooth.
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Add the rest of the ingredients and blend until it reaches a mayonnaise consistency.
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Add salt and pepper to taste and chill in the fridge.
Notes
The patties can be served as burgers with wholegrain bread, or as patties with a vegetable side-dish.
Protein content:
- Kidney beans (1 can, ~240g drained): ~16g
- Onion (1 medium, ~110g): ~1g
- Tomatoes (2 medium, ~240g): ~2g
- Oat flakes (80g): ~10g
- Nutritional yeast (1 tbsp, ~8g): ~4g
- Bread crumbs (5 tbsp, ~30g): ~3g
- White flour (3 tbsp, ~24g): ~2g
- Soya milk (50ml): ~1.5g
- Beetroot (1 medium, ~100g): ~1.5g
- Mustard (1 tsp, ~5g): ~0.2
Total Protein Content: Per Recipe: ~41.2g
Per Serving: ~13.7g
About the author
S Tunca
