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Beantastic Burgers
Ingredients
Servings:
4
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1 tbspsunflower oil or preferred
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1onion finely chopped
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2 clove(s)garlic or to taste
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1carrot (large) shredded
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1 tbspcumin
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1/2 tbspchilli powder
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1 can(s)brown beans 215g drained
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1 tbspketchup
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2 tbspsoy sauce
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75 goatmeal
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salt
Instructions
The Seasoning Mix
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Heat up oil and brown the onions for about 2 minutes
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Press the garlic (and finely dice the rest) and add it on top the onions and brown both for another minute.
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Add the carrots, cumin and chilli powder and cook for another 2-3 minutes or until the carrots are soft.
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Turn off the heat and set everything aside for now.
The Patties
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Pour the brown beans into a bowl and mash them with a fork.
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Add the seasoning mix, ketchup, soy sauce and oatmeal.
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Knead the final mix by hand into 4 patties.
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Add the rest of the oil to a pan and start frying the patties for about 4-5 minutes until they are golden brown on either side.
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Done! Serve with your favourite potato dish and veggies.
Notes
Tip:Â If you blend the oatmeal ahead of time, the patties will come out more sturdy.
Protein content:
- Brown beans (215 g): 14.0 g
- Oatmeal (75 g): 7.5 g
- Onion (1 medium): 1.2 g
- Garlic (2 cloves): 0.3 g
- Carrot (1 large): 1.2 g
- Soy sauce (2 tbsp): 2.0 g
- Ketchup (1 tbsp): 0.2 g
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Total protein: ~26.4g
Per serving (4 servings): ~6.6g
