Beetroot & Red Kidney Bean Burger

 

Beetroot & Red Kidney Bean Burger

 

By Namit Kathoria

 

Preparation time: 20 min

Cooking time: 25 min

Serves 4-6

 

Ingredients:

2 tablespoons olive oil

1 white onion finely diced

1 tablespoon wholegrain mustard

2 heaped tablespoons nutritional yeast

4 ½ tablespoons tomato puree

300-500g pre-cooked beetroot grated (quantity depending on how much you like tye taste of beetroot)

1 chilli finely chopped (taking out seeds if you don’t want it too spicy)

1 jar (400-500g) red kidney beans drained and rinsed

½ teaspoon sea salt

¾ - 1 cup buckwheat flour

1 teaspoon sumac powder

1 ½ teaspoons hot paprika

1 ½ teaspoons garlic powder

1 teaspoon dried dill

1 teaspoon fennel seeds (optional)

¼ teaspoon black pepper

2 tablespoons ground flax seed

 

Serve with: lettuce, cucumber, cherry tomatoes, vegan mayonnaise and wholegrain buns

Preparation:

1. Heat up half of the olive oil with one piece of the diced onion. When it starts to sizzle, add in the rest of the onion and sauté on a medium to high heat for about 4-5 minutes until the onion becomes translucent. If you are using the fennel seeds, add them in now and cook for about 30 seconds stirring  continuously so they do not burn.
2. Whilst the onion is cooking you can drain and rinse the red kidney beans, grate the beetroot and chop the chilli. Put the drained and rinsed kidney beans into a large mixing bowl and start to mash them with a potato masher or a fork keeping some of the kidney beans whole.
3. Add in the rest of the ingredients (including the cooked onion and seeds if you are using them), using initially ¾ of a cup of the buckwheat flour. If it looks like it is nice and sticky keep it as it is. If it looks like it is too moist, add in one tablespoon at a time of the buckwheat flour until you get the right constituency to be able to form the mixture into burger shapes.
4. Heat up some more of the olive oil and wet you hands with either olive oil or water. Make golf ball sized balls out of the mixture and flatten them out. Add them to the pan once the oil is nice and warm. You should be able to get around 3-4 burgers in at the same time.
5. Once you have added them to the pan, flatten them down even further with the spatula and cook for about 4-5 minutes on a medium to medium-high heat on each side. The mixture should be enough to give you around 4-5 batches.
6. Serve with the toppings mentioned above.
   
   
   

Did you know?

Beetroot contains nitrates which help your muscles to recover after exercise such as a yoga session and also nitrates help with keeping blood pressure controlled.

 

Where does your protein come from?

Buckwheat flour contains all the essential amino acids that you need. The red kidney beans are also a good source of protein, as is the nutritional yeast. The flax seeds and the wholegrain buns add to the protein mix.

 

To get more inspiration for healthy plant-based recipes please see our new nutrition and recipe book “Life” which is due to come out in 2022.