Craving a burger recently, I thought I would go veggie. As I eyed up the kidney beans in my cupboard, I hesitated, thinking…. these might be too hearty… too tough… too something…
Then I told myself…. like many things in life, you’ll never know if you don’t try.
As it turns out they were not only surprisingly dee-lish, they were of course very nutritious and, yet another example of how simple is usually best.
What’s below is barely a recipe, more like a guideline. You could add whatever you add to any meat burger you make: whether with beef, turkey or chicken. There is also plenty of opportunity to add more healthy goodness: a sprinkle of oats, grated carrots, diced bell peppers… some cooked diced mushrooms would be tasty – just make sure you’re not adding too much extra liquid.
They also have the added bonus of being vegan – there is no egg necessary to bind them, provided they are refrigerated for at least an half hour. They are rather delicate for the BBQ though, so stick to cooking them in a pan on the stove. I’ve also stashed a couple in the freezer, to see how they hold up!
Medium bulgur wheat
Worcestershire and Dijon, excellent flavour agents
Mash the beans with a potato masher – leave some chunky for texture!
Mixed, formed and ready for the fridge
Hold your judgement….
…. until you see this!
These should be something everyone has in their kitchen repertoire. We keep hearing how we need to consume less meat, for health reasons and to help reduce our carbon foot print. Try these – I promise you won’t miss the meat. I made them even more healthy by not using a bun, and serving them on a bed of spinach, dressed simply with olive oil and seasoned with salt and pepper.
Kidney beans, 1x 19oz can (or black beans, pinto beans, etc)
1/4 onion, grated
1/2 cup cooked bulgur wheat
1/4 cup chopped fresh herbs (parsley, chives, marjoram, etc)
1/4 cup bread crumbs
1 tsp Dijon mustard
1 tsp soy sauce
1/2 tsp ground coriander
1/2 tsp salt
1/4 tsp fresh ground pepper
With a potato masher, break up and mash the beans, in a medium sized bowl.
Add the remaining ingredients, and mix until combined.
Shape into 4 equal patties and store in fridge for at least 30 minutes before cooking.
Fry in a little olive oil over medium heat, until crispy – they should take no more than 5 minutes per side.
Serve as you could any burger, with/without a bun and your favourite toppings.