Bean burgers with salsa
Prep
20 min
Cook
20 min
Serves
6
Skill
Vegetarian
Prep
20 min
Cook
20 min
Serves
6
Skill
Packed with the goodness of legumes, these burgers are high in protein, iron and fibre. Serve with fragrant salsa and toasted pita bread.
Ingredients
- 420g can kidney beans, drained and rinsed
- 1 small onion, roughly chopped
- 2 cloves garlic, crushed
- 1 tbs fresh coriander, chopped
- ½ tsp ground cumin
- 1 tsp jalapeno chilli, chopped
- ½ cup rolled oats
- 1 egg
- ½ medium green capsicum, finely diced
- 2 tbs plain flour
- 2 tbs canola oil
- 1 cup lettuce, shredded
Tomato Salsa
- 1 medium tomato, finely diced
- 1 small onion, finely diced
- 1 tbs fresh coriander, chopped
- 1 tbs fresh mint, chopped
- ½ tsp ground cumin
- 1 tbs lemon juice
- 6 wholemeal mini pita bread, toasted
Nutrition per serving
1270 kJ
energy kj
14 g
protein
2 g
saturated fat
11 g
dietary fibre
5 g
sugars
239 mg
sodium
Method
- Place kidney beans, onion, garlic, coriander, cumin and jalapeno chilli in a food processor and pulse until blended but still coarse. Transfer to a large bowl, add oats, egg and capsicum and mix together well.
- Divide the mixture into 6 portions and mould each portion into a patty shape using your hands. Roll each patty in flour and shake off the excess. Heat the oil in a non-stick frying pan, and cook the patties in batches over medium heat for 4 minutes each side, or until golden brown and cooked through.
- Mix together the salsa ingredients. Place each patty on a toasted pita bread, add a little shredded lettuce and spoon the tomato salsa over the top.
- 420g can kidney beans, drained and rinsed
- 1 small onion, roughly chopped
- 2 cloves garlic, crushed
- 1 tbs fresh coriander, chopped
- ½ tsp ground cumin
- 1 tsp jalapeno chilli, chopped
- ½ cup rolled oats
- 1 egg
- ½ medium green capsicum, finely diced
- 2 tbs plain flour
- 2 tbs canola oil
- 1 cup lettuce, shredded
Tomato Salsa
- 1 medium tomato, finely diced
- 1 small onion, finely diced
- 1 tbs fresh coriander, chopped
- 1 tbs fresh mint, chopped
- ½ tsp ground cumin
- 1 tbs lemon juice
- 6 wholemeal mini pita bread, toasted
Nutrition per serving
1270 kJ
energy kj
14 g
protein
2 g
saturated fat
11 g
dietary fibre
5 g
sugars
239 mg
sodium
- Place kidney beans, onion, garlic, coriander, cumin and jalapeno chilli in a food processor and pulse until blended but still coarse. Transfer to a large bowl, add oats, egg and capsicum and mix together well.
- Divide the mixture into 6 portions and mould each portion into a patty shape using your hands. Roll each patty in flour and shake off the excess. Heat the oil in a non-stick frying pan, and cook the patties in batches over medium heat for 4 minutes each side, or until golden brown and cooked through.
- Mix together the salsa ingredients. Place each patty on a toasted pita bread, add a little shredded lettuce and spoon the tomato salsa over the top.