Spicy Bean Burgers
A brilliant vegan/veggie staple- easy to make, economical and open to lots of creative variations! They can be as spicy or mellow as you like. They can be fried or oven-baked too. For a quick lunch/supper, make them the day before, chill then just gently fry and add all the fixings (as our US friends say!).
The recipe consists of basic storecupboard ingredients but you can tart it up with posh relishes, vegan mayo, avocado slices or whatever else you can cram between a burger bun! The burgers themselves can also be tweaked flavour-wise by varying the spices and herbs - and varying the beans. Try white beans with lots of garlic or whole cooked lentils with walnuts and... oh, go on, experiment!
The recipe shows the burgers coated in bread crumbs but they taste good without - see also the ingredients list for GF options
- 1 medium onion, finely chopped
- 2 garlic cloves, crushed
- 10ml/2tsp olive oil
- 1 medium carrot, grated medium
- 1/ 2 tsp mild chilli powder (or even less if you really hate hot spices)
- 1 tsp ground cumin
- 1 tin rinsed and drained pinto or kidney beans
- 1 tbsp Dijon mustard (a mild type)
- 1 tbsp soya sauce - use tamari for a gluten-free option
- 1 tbsp tomato purée
- 75g/3oz rolled oats – use either jumbo or porridge. Use gluten-free oats, eg Nairn's; Bob's Red Mill; Alara etc if appropriate
- Oil spray
- Optional: breadcrumbs, home-made or bought.
- Fry onion and garlic in oil until softened. Add a little water if mixture starts to stick - a tablespoon or two.
- Add grated carrot and spices for another minute or two, stirring to make sure nothing sticks.
- In a bowl, mash beans thoroughly with a potato masher. Add mustard, soya sauce, tomato purée and oats and mix all ingredients in thoroughly.
- If you have time, chill the mixture in the fridge before making into burgers – makes it easier to handle.
- With wet hands, form mix into burgers. If you want the breadcrumb option, dip each burger into the crumbs now. Flatten each one with back of wooden spatula or spoon. (Use a cup as a cookie cutter if you want them evenly round or use a burger press if you want a real pro look).
- Using 1-2 squirts of oil spray, fry gently for a few minutes on either side until they are brown on the outside and squidgy in the middle. Don’t worry if they fall apart, just squish them back together! Alternatively, bake them in a medium oven for 20-30 minutes, at about 180°C/Gas Mark 4.
- Serve with salad and baked potatoes, or on a wholemeal roll with a little Plamil vegan mayo, relish and salad.