These protein-packed burgers are really easy to make and are a super-tasty way of adding plant protein to your diet. Red kidney beans are a brilliant source of protein and fibre and they also contain pre-biotics that help promote the growth of healthy bacteria in your gut. You can substitute chickpeas, borlotti beans or black beans if you prefer.
Recipe from The Runner’s Cookbook
Photo credit: http://www.adrianlawrencephotography.com/
1 tbsp light olive or rapeseed oil, plus extra for brushing
1 onion, finely chopped
1 garlic clove, crushed
200g (7oz) cooked vegetables (e.g. carrots, sweet potatoes, butternut squash)
400g (14oz) tin red kidney beans, drained
A pinch dried chilli flakes
½ tsp paprika
50g (2oz) day-old wholemeal bread
½ tsp ground cumin
Salt and freshly ground black pepper, to season
4 tbsp oats or sesame seeds
4 wholemeal baps
For the salsa:
1 large ripe tomato, skinned deseeded and finely diced
1 tbsp fresh coriander, chopped
½ tsp finely chopped fresh chilli (or to taste)
1 small clove of garlic, crushed
1 tsp olive oil
¼ red onion, finely chopped
1 tbsp lemon or lime juice
To serve: Rocket and 1 large avocado, sliced
Pre-heat the oven to 190°C/375°C fan/gas mark 5.
Heat the oil in a non-stick frying pan over a medium heat. Add the onions and cook for 3 minutes until translucent. Add the garlic and continue cooking for a further 1 minutes.
Place the onion mixture, vegetables, beans, chilli flakes, paprika, bread and cumin in a food processor and blitz until well combined. Season with salt and freshly ground black pepper. Alternatively place in a large mixing bowl and mash together with a potato masher or fork until well combined. Shape the mixture into 4 burgers. Put the oats or seeds on a plate and coat the burgers.
Place the burgers on an oiled baking tray then brush with olive oil. Bake in the oven for 25–30 minutes until they are lightly browned and crisp on the outside.
In a separate bowl, make the salsa by combining all the ingredients together.
Place burgers in toasted wholemeal baps with rocket, slices of avocado and tomato salsa