Burgers are the one thing I miss about eating meat so I’ve been on a mission to perfect the veggie burger. It’s been a regular on my weekly hitlist for the past year or more and I’ve tried so many different recipes with varying success rates.
The one I keep coming back to is this BBC Good Food Mexican Bean Burger for ten good reasons:
- It’s easy
- It’s much quicker to make than most – 10 minutes and they’re in the oven
- It doesn’t (strictly) involve a food processor – mine has broken plus it always makes things a bit faffier on weeknights
- It’s made with storecupboard things you’ll usually have in (I’ve tried various bean combos and they’ve all worked)
- It’s got loads of protein in it
- It tastes really good
- It holds together a lot better than most I’ve tried
- It’s healthy enough that I don’t feel bad having it on a weeknight
- It’s one of your five-a-day
- It makes me think of the spicy bean burger from Burger King that was always mentioned in Just 17 when I was a teenager (and probably responsible for my teenage vegetarian phase)
I’ve recently perfected my own take which differs slightly from the original and works every time. I switched the breadcrumbs for oats because of the aforementioned food processor (RIP Aldi’s finest, murdered by me in its prime) but I think they actually do a better job of holding it together and they’re a bit better for you anyway.
Sorry it doesn’t actually have any veg in it.
I think you could quite easily make these vegan by substituting a flax egg or playing around with the quantity of oats to get the right consistency. I will try this next time and report back.
- 2 x 400g tins of kidney beans
- 1 cup of oats
- 1 tbsp harissa or chipotle paste
- 1 egg
- 2 tbsp salsa or passata
- Salt and pepper
- Extra spices – optional
- Sesame seeds for coating – optional
- Tip the kidney beans into a big bowl and mash them with a potato masher until they’re really mushy (requires a bit of elbow grease)
- Add all of the other ingredients apart from the sesame seeds if using, give it a good stir and make sure you season well
- Form into 8 burgers
- Pour some sesame seeds in a bowl and coat each burger in them before placing onto a baking tray coated in olive/coconut oil
- Bake in the oven at 200 for about 25 minutes, turning once and removing when they start to harden on the outside.
I serve these in a toasted wholemeal bun with one or all of the following toppings (and sweet potato wedges on the side):
- Smashed avocado
- A slice of tomato
- Red onion slices
- Melted cheddar (sliced and placed on top for the last few mins of cooking)
- Pan-fried halloumi
The lime yogurt mixture from the original BBC recipe is a great addition if you have both in/CBA.
Nutrition for one burger (minus bun, including sesame seeds):
- Calories: 104
- Fat: 2.6g
- Carbs: 10.4g
- Protein: 6g
The mixture keeps for a few days in the fridge and tends to work even better then. I often just cook them all at once then reheat leftovers for lunches.
What’s your favourite veggie burger recipe? Spill the beans so I can expand my repertoire…
Beyonce pic from Pinterest, the other two from my kitchen last night