Black bean and beetroot burgers

AuthorPauline HubnerDifficultyBeginner

Yields1 Serving
Prep Time20 minsCook Time30 minsTotal Time50 mins

 1 tsp vegetable oil
 1 red onion, finely chopped
 2 x 400g cans of black beans, roughly mashed
 100g cooked brown rice
 2 small cooked beetroots, coarsely grated
 1 tbsp tomato purée
 1 tsp mushroom ketchup
 1tsp soy sauce
 1 tsp onion powder
 50g fine breadcrumbs
 sea salt and black pepper
To cook and serve
 low-cal oil spray
 burger buns
 lettuce leaves
 tomatoes, sliced
 red onion, sliced
 gherkins, sliced

1

Heat the oil in a frying pan, add the onion and cook until it's very soft and lightly caramelised.

2

Add the garlic and cook for another couple of minutes.

3

Take the pan off the heat, tip the onion and garlic into a bowl and leave them to cool.

4

Add the remaining burger ingredients to the cooled onion and garlic.

5

Season well with salt and pepper, then put the mixture in the fridge to chill for a couple of hours.

6

Shape the mixture into 8 patties weighing about 100g each. You can then put them in the fridge again until your are ready to cook. At this stage, you can open freeze them, then transfer to a freeze-proof container when frozen.

7

When you are ready to cook the burgers, preheat the oven to 200 degrees C (180 in a fan oven).

8

Spray a baking tray with low-cal oil, arrange the burgers on the baking tray, and spray them with low-cal oil.

9

Bake for 20 minutes.

10

Lightly toast the burger buns, then layer up the burgers with the salad ingredients and condiments of your choice!

As a topper, you could add vegan cheese or smoked/marinaded tofu to the burgers for the last 3 or 4 minutes of cooking.

This recipe is from 'The Hairy Bikers Go Veggie' by Si King and Dave Myers.

Ingredients

 1 tsp vegetable oil
 1 red onion, finely chopped
 2 x 400g cans of black beans, roughly mashed
 100g cooked brown rice
 2 small cooked beetroots, coarsely grated
 1 tbsp tomato purée
 1 tsp mushroom ketchup
 1tsp soy sauce
 1 tsp onion powder
 50g fine breadcrumbs
 sea salt and black pepper
To cook and serve
 low-cal oil spray
 burger buns
 lettuce leaves
 tomatoes, sliced
 red onion, sliced
 gherkins, sliced

Directions

1

Heat the oil in a frying pan, add the onion and cook until it's very soft and lightly caramelised.

2

Add the garlic and cook for another couple of minutes.

3

Take the pan off the heat, tip the onion and garlic into a bowl and leave them to cool.

4

Add the remaining burger ingredients to the cooled onion and garlic.

5

Season well with salt and pepper, then put the mixture in the fridge to chill for a couple of hours.

6

Shape the mixture into 8 patties weighing about 100g each. You can then put them in the fridge again until your are ready to cook. At this stage, you can open freeze them, then transfer to a freeze-proof container when frozen.

7

When you are ready to cook the burgers, preheat the oven to 200 degrees C (180 in a fan oven).

8

Spray a baking tray with low-cal oil, arrange the burgers on the baking tray, and spray them with low-cal oil.

9

Bake for 20 minutes.

10

Lightly toast the burger buns, then layer up the burgers with the salad ingredients and condiments of your choice!

Black bean and beetroot burgers

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