Recipe: Black Bean Burgers
- Feeding the Family
- Published on Sunday, 30 January 2022 11:24
- Last Updated on 17 January 2022
- Monica Costa
- 0 Comments
This recipe that has been kindly donated to London Mums, was created in partnership with nutritionist Lily Soutter. A burger with health benefits – what’s not to love? As well as packing in at least 2 of our 5-a-day, these burgers come with a delicious dose of plant-based protein and fibre. The granola helps bind the burger together whilst adding in a source of slow-release carbohydrates and fibre.
Serve in a wholemeal roll for that extra nutrient hit, and why not try smashed avocado as a perfect creamy mayonnaise replacement.
Ingredients for the burger
1/2 red onion (finely diced)
1 can of black beans (drained and rinsed)
1 garlic clove
1 flax egg
1/2 red chilli (finely diced)
1/2 diced red pepper
1 tablespoon of plain flour
2 tablespoons of Lizi’s Original Granola (blended into crumbs) – Lizi’s Original Granola: RRP £3.70 for 500g, available from Tesco, ASDA, Sainsbury’s and Ocado.
1 spring onion (finely chopped)
1 teaspoon of mixed herbs
2 wholemeal rolls
1/2 avocado (mashed)
1 tomato (sliced)
1 medium sized lettuce
Method to make 2 Burgers:
- Begin by placing the drained black beans into a large bowl and mashing roughly half of them.
- Into the same bowl, add in the diced red onion, pepper, chilli, garlic clove, flax egg, plain flour, Lizi’s Original Granola, chopped spring onion and mixed herbs.
- Combine the ingredients and then using your hands, form into 2 large or 4 small patties. Place the patties onto a lined tray, cover and place in the fridge for 1 hour to set.
- When ready to cook, heat a non-stick pan or a normal pan with a drizzle of oil on medium heat. When hot add in the burgers and cook for a couple of minutes before flipping over.
- Repeatedly flip every 2 minutes until they are cooked the whole way through, to avoid burning
- Once cooked, stack in the burger buns with lettuce, sliced tomato, mashed avocado and some extra granola for added crunch. Enjoy!
Monica Costa founded London Mums in September 2006 after her son Diego’s birth together with a group of mothers who felt the need of meeting up regularly to share the challenges and joys of motherhood in metropolitan and multicultural London. London Mums is the FREE and independent peer support group for mums and mumpreneurs based in London https://londonmumsmagazine.com and you can connect on Twitter @londonmums