Mixed Bean Burgers | Nourish
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Mixed Bean Burgers

Posted: Mon, 23 January 2017, 12:34

Mixed beans are available tinned or dried and have huge nutritional potential which is recognised around the world. Like a treasure trove in their raw state, a packet of glossy mixed beans promises the range of nutrients within; protein, carbohydrates, vitamins and minerals. They can lose some of their glamour in the cooking process but their flavour and texture provide endless possibilities as a base for salads, soups, stews and patties.

Tinned mixed beans need only to be rinsed before adding to the recipe of your choice. Dried beans need a bit more time but you will be rewarded with a rich and versatile base to create a meal with.

Cooked beans can be crushed and blended with various flavourings and shaped into ‘burger’ style patties before pan frying or baking. This quantity makes three small or two larger portions.


Ingredients

100g cooked mixed beans

1 stalk celery (tops removed)

½ onions or 1 spring onion

1 garlic clove

½ tsp. smoked paprika

1 egg, beaten

50g (approx...) breadcrumbs

Maize meal to coat (optional)

Vegetable oil for frying

 

Method

Finely chop the celery, onion and garlic and sauté in 1tbsp. oil until they have softened. Add the smoked paprika and cook for another minute or so, being careful not to let it burn. Mash or blend the beans in a processor. The burgers are then formed by blending all the ingredients and shaping with the hands. It may require some judgement regarding the quantity of breadcrumbs or egg to add; depending on the texture of the beans. If the mix is too dry add a squeeze of lemon juice. Coat the burgers with some maize meal or flour if desired, before frying in oil on a medium /hot pan until both sides are golden brown. Serve with light salad and tomato relish or hot chilli sauce.

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