Black bean burgers

Black bean burgers

Serves: 4 large burgers or 8 small

Packed with black beans and walnuts, these hearty meat-free burgers from nutritionist Anita Bean, author of The Vegan Athlete’s Cookbook, are rich in protein, fibre and iron. Serve on a bun with trimmings, or with grilled veggies and flatbread, depending on your calorie needs. Each patty has a quarter of the saturated fat of a McDonald’s quarter pounder (2g v 8g) and quadruple the fibre (8g v 2g) to really beef up the feel-good factor.

Recipe from The Vegan Athlete’s Cookbook byAnita Bean(Bloomsbury Sport, £16.99)

Ingredients

  • 50g/1.8oz wholegrain bread
  • 75g/2.6oz walnuts
  • 2 tbsp extra virgin olive oil
  • 2 large shallots, diced
  • 1 small aubergine, 1cm cubes
  • 1 carrot, grated
  • 1 garlic clove, crushed
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/4 tsp cayenne
  • 400g/14oz black beans, drained and rinsed
  • 1 tbsp lemon juice
  • salt and pepper
  • 3 tbsp coriander, fresh
  • 1 avocado
  • 1 tbsp lemon juice
  • 1/4 red onion
  • 1/2 garlic clove, crushed
  • 1 tomato, skinned and chopped
  • 1 tbsp coriander, fresh
  • salt and pepper

Method

  • Step 1

    Tear the bread into pieces, add to a food processor and process into breadcrumbs. Transfer to a bowl and set aside. Add the walnuts to the food processor, pulse until crumbly (but not too fine), then tip into the bowl with the breadcrumbs.

  • Step 2

    Heat 1 tbsp of oil in a large pan over a high heat and fry the shallots, aubergine and grated carrot for 5 mins, stirring frequently, then add the garlic and cook for 1 min.

  • Step 3

    Tip into the food processor with the spices, beans, lemon juice, salt and black pepper, and process for 30 secs until you have a coarse purée for texture. Transfer to the bowl with the breadcrumbs and walnuts and mix in the coriander.

  • Step 4

    Use a large spoon to scoop out 4 or 8 patties and flatten. Transfer to a large plate and place in the fridge for 30 mins to firm up.

  • Step 5

    Brush with the remaining 1 tbsp of oil and grill on a BBQ or fry in a large, non-stick pan over a medium heat for 5 mins on each side until golden. Alternatively, bake in the oven at 190 °C /fan 170 °C/ Gas Mark 5 for 25 mins.

  • Step 6

    For the guacamole, halve the avocado and scoop out the flesh. Mash with the lemon or lime juice. Stir through the onion, garlic, tomato, coriander and salt and pepper.

  • Step 7

    Serve on wholemeal seeded buns with the guacamole, plus some tomatoes, red onion, lettuce and pickles.

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