For me, the burger is one of the most perfect foods imaginable – a flavoursome patty in a bun, topped off with cheese, red onion, tomato, pickle, sauce and about million other possible ingredients.
The hardest thing about cutting meat out of my diet is the danger of never eating a burger again. Luckily, and who’d have thought it, perfectly tasty burgers can be made without going near meat using beans, lentils and vegetables.
The following burger makes use of one of my favourite ingredients – black beans. They taste great, can be worked into a burger shape with ease and are packed full of nutrients. – especially protein, which is handy for the vegetarian athlete, and fibre.
I’m a big fan of spicy food, so this recipe uses chipotle paste and coriander to give the burgers a Mexican flavour. But with a little imagination, they could be taken any number of different ways.
Spicy black bean burgers, makes six
For the burgers
- 2 tins of organic black beans
- 1 red onion
- 1 small bunch of coriander
- 1 tbsp of chipotle chilli and smoked paprika paste
- 2 slices of wholemeal bread
- Cooking oil
- Salt & pepper
- Wholemeal bread buns
- Cheese slices
- Tomato slices
- Pickled jalapenos
- Finely dice the red onion, finely chop the coriander and add to a mixing bowl.
- Use a food processor to crumb the bread slices and add to the bowl.
- Drain the black beans and add to the bowl with chipotle paste. Season with salt & pepper.
- Squeeze the ingredients together and mix well.
- Split into six balls then flatten into patties. The patties are chilled in a fridge for at least 10 minutes, or frozen if not needed straight away.
- Heat oil in a frying pan then add the burgers. Fry for around five minutes on each side, until browned and heated through.
- Spread the guacamole onto the bottom half of the bread bun, then pile on the burger, cheese slice and other ingredients as desired.
These are just the nutritional details of the patties, so remember that the bread buns and any toppings will change these – for better or worse, depending how how virtuous/decadent you feel…
Source: MyFitnessPal; daily values are based on a 2,000 calorie diet