These are my iron and protein packed, tender and tasty vegan burger patties
I haven't made these burgers for a a while but when I saw everyone elses burgers for the competition I was getting cravings. This recipe came about because I was pretty much vegetarian at home but when I would get a staff meal at the restaurant I worked at, I just could not say no to the tenderized organic medium rare beef burger, they'd offered me. This bean burger was my solution to my addiction and I was able to say NO so I could become a full time vegetarian and now vegan!
To get that meaty redness of a rare burger I used beets and adzuki beans, these are a great combination because the beets contain vitamin C that helps to absorb the iron in the adzuki. Plus Adzuki burgers have calcium which is needed to absorb protein and these bean have more protein than beef burger and do not have the high calories, cholesterol, and saturated fat that meat has.
Here’s the ingredients list for x6 burger patties...
Its not fixed on the proportions, so you can add more chilli, garlic whatever to your taste and double the amount for more burgers
150g Dried adzuki beans
50g Dried Chickpeas, soaked, cooked drained and mashed or roughly blended (chickpeas not necessary, I just used them because I had some left over from hummus making, just use more adzuki or other types of beans)
x1 Beetroot, shredded
Half a pepper (capsicum)
Half an onion
x3 garlic cloves
x1 spring onion, chopped
A pinch of; Chili, oregano, Himalaya salt
A bit of freshly squeezed lemon (optional)
Olive oil or oil of choice
Some flour (can be non wheat) for forming the burger patties.
Now for the recipe...
Prepare all dry beans in advance, soak, boil and leave to cool off.
Chop Onion, garlic and pepper sauté in oil, when done move to a dish to cool down.
Finely chop a spring onion and leave to one side.
Peel and shred beetroot (easier and less messy with food processor).
Grab a large bowl, put the beans, chili, salt, oregano, the sautéed onions, garlic, pepper, beetroot, some of the chopped spring onion (save some for garnish) and squeeze a bit of lemon juice.
Mix together And use something to mash all the ingredients so it forms a rough paste.Now be prepared to get your hand a bit red, dust your hand with the flour, it will help absorb the beetroot juice a bit and dust a plate with the flour as well. grab a hand full of the mixture and form in to patty shape burger with your hands.
Because this mixture makes a very tender burger, smaller patties are better for holding their shape. Dust them with a bit of flour before frying.Put oil in the frying pan, on medium heat and wait for oil to get hot and place your patties gently in the pan. They will cook quickly, so when you see the oil has soaked up, and there are crispy bits forming in the pan usually after 3-5 minutes, you can flip them over carefully and add more oil in the pan after another 3-5 minutes they will be ready.
They don't need to be over cooked but you might prefer to cook them a bit more.Serve them however you like, I had some lovely fresh stone ground wholemeal Catalan pitta bread that I wanted to try them in, with hummus, shredded crunchy purple winter cabbage and carrot, I also did a second serving with mixed vegetables.
ENJOY eating burgers the healthy way!
More on the health benefit of these burgers...
Beets are high in immune-boosting vitamin C, fiber, and essential minerals like potassium (essential for healthy nerve and muscle function) and manganese (which is good for your bones, liver, kidneys, and pancreas). Beets also contain the B vitamin folate, which helps reduce the risk of birth defects
Adzuki beans are an awesome source of essential nutrients, vitamins and minerals, and they're used to make red bean paste. They're packed with protein, fiber, folate, manganese, phosphorus, potassium, copper, magnesium, zinc, iron, thiamine, vitamin B6, riboflavin, niacin, calcium and more.
There may be even more harmful compounds in meat as well. Studies have long shown a link between consumption of red meat and cancer.
So many reasons to choose a veggie burger over a meat one!
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switching to a plant based diet 🌱 can change your life and change the world
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Thanks for reading