Are you celebrating one of the National Food Holidays?
This recipe is a great choice for a Meatless Monday, (a public health awareness campaign promoting meatless, low-fat meals once a week as part of a goal to reduce the saturated fat in American diets by 15%. Even though it's meatless, it still a delicious alternative to real hamburgers. Just add your lettuce, tomato, onions etc. and you have a yummie meal- Beanburgers are popular served in pita breads (crisped up in the oven), with tomato and lettuce. Alternatively, they taste nice with a spicy tomato sauce.
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Recipe for BeanBurgers:
Ingredients
• 1 medium onion, chopped
• 1 red or yellow bell pepper, chopped
• A generous pinch of each of: cumin, ground
coriander, mild chilli powder, paprika and
turmeric
• 2 tins of mixed beans or mixed pulses, drained
• 2-3 medium carrots, grated
• 40g rolled oats
• 1 egg (leave out to make it Vegan. Without it, the
burger breaks and frays much more in the pan)
Procedure
• Fry the onions and pepper (in a little bit of oil) with
the spices for a couple of minutes. Leave to cool.
• Mash the beans in a large bowl.
• Add the carrot, onion, pepper and oats to the
mashed beans and mix until well combined.
• Add the egg slowly (you probably won't need all of
it). You don't want a mixture that's too sticky.
• Shape the dough into 6 to 8 burgers and lightly
flour each side.
• Fry the burgers (in a little bit of oil) for a few
minutes on each side, until golden.
• Serve hot.
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Nutrition:
Beans have significant amounts of fiber and soluble fiber, with one cup of cooked beans providing between nine to thirteen grams of fiber. Soluble fiber can help lower blood cholesterol. Beans are also high in protein, complex carbohydrates and iron.
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Are you thinking about serving this dish at a party or a dinner?
Check out other vegetarian recipes:
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