Vegan-Friendly Bean Burgers!

A fibre rich and delicious burger recipe

Aprons on? Let‘s Cook!

20 mins
10-15 mins

A study in 2019 found that only around 10% in UK eat the recommended 30g a day 😳. It is a crucial element of our diet that has been degraded with the rise of processed food (e.g. fibre is removed from bread and pasta to make it white…always opt for wholegrain!). So add more fibre into your diet today with these delicious fibre rich burgers!

Ingredients

  • 1 can of beans (400g) – e.g. black beans or kidney beans
  • 200g mushrooms
  • 60g oat flour (whizz up oats to make your own!) – choose gluten free if preferred
  • 1 carrot, onion and stick of celery
  • 2 cloves of garlic
  • 1 tbsp chia seeds
  • 1 tbsp nut or seed butter
  • 1 tbsp balsamic vinegar
  • 1 tbsp soy sauce
  • Pinch of salt

Burger buns and fillings of your choice e.g. tomato, avocado, lettuce

Equipment

  • Chopping board and knife
  • Food processor / blender
  • Wooden spoon
  • Large mixing bowl
  • Frying pan x 2
  • Plate

Allergens

Celery, nuts (optional), gluten (optional)

Directions

1 Roughly peel and chop the onion, garlic, celery, carrot and mushroom and pulse it all in a food processor until it has broken down into small pieces - you can finely chop it all instead but it will take longer
2 Heat some oil in a frying pan and gently fry the pulsed vegetable mix for 5-10 minutes until softened
3 While it’s cooling pop all of the other ingredients into a mixing bowl
4 Add the vegetable mix and stir everything together really well until it becomes too thick to mix - you can use your wooden spoon to bash the beans up a bit!
5 Now for the messy part! Wash your hands and then start rolling the mixture into balls - 4 balls for big burgers or 6 balls for small burgers
6 Place them on a plate, squish them down into patties using the palm of your hand and pop in the fridge for 10 mins
7 Heat some oil in a large frying pan and cook your burgers for 5 mins on each side until browned
8 While they are cooking you can start preparing your burger buns and fillings
9 Assemble your burgers together and eat immediately! Any extra burgers can be stored in the fridge for up to 4 days

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