These guys are so simple, quick and easy to make. They taste amazing, and are great with a whole load of different things. Packed full of protein, iron, magnesium and rich in dietary fibre. Not even to mention all the nutritional goodness in all the spices.
Makes 4 Burgers
Prep and cook time total – 35 minutes
- 2 x 400g tins of mixed beans – drained (I love the Biona organic)
- 2 garlic cloves – crushed
- 1 tsp ground coriander
- 1 tsp chilli powder
- 1 tsp ground cumin
- 1/2 tsp ground ginger
- 2 tsp ground turmeric
- 1 handful of fresh herbs – finely chopped. (I like a mix of parsley, coriander, and chives)
- 1 egg
- 1 tbsp of flour (any kind you like, I often use gram flour, rice flour or an organic gluten free flour blend)
- 1 tsp coconut oil
Preheat the oven to 190c
Chuck the drained beans into a big mixing bowl. Add in the crushed garlic, all the spices and herbs.
Use a potato masher to make the beans, get out all your frustrations! You want it well mashed, but its quite nice having some chunks of beans left too.
Once thoroughly smooshed, add the egg and flour. Mix and mash some more, until it is all combined. It will be fairly wet.
Pop an oven tray into the oven with the coconut oil so it can melt.
Once the oil is melted, grab the tray out and roll up your sleeves to make the burgers. Now you can either get your hands stuck in, and attempt to make them in your hands, but it is a fairly wet and sticky process. Or, you can do a big spoonful and blob it on to the tray and roughly shape it into a burger shape.
Once you’ve got your burgers created, by which ever method you choose, and you’ve got them on the tray, bung it in the oven.
Cook for about 25 minutes, you want them crusty on the outside but still mushy in the middle.
Whilst they are cooking you can get your bits ready to have with it. My favourite combo is..
Lettuce, houmous, grilled halloumi cheese, roasted red pepper, avocado and a dollop of tomato chutney.
But as I said they are bangin with anything!