This is a quick and delicious bean burger recipe made from beans, oats, spices and herbs. You can make these homemade burgers when you have time and freeze them, so they are ready at any time.
800g tinned kidney beans, rinsed well
400g black beans, rinsed well
3 tsp cumin
2 tsp dried coriander
2 tsp chilli powder (more if you really want a kick)
90g/1 cup porridge oats
Grinding of black pepper
Vegetable oil (for frying)
Rinse the kidney beans and black beans and reserve a quarter to use later.
Place the remaining beans in a in a large bowl.
Mash the beans into a paste, then add the spices, herbs oats and the remaining whole beans and mix until well combined.
Shape the burger mixture into 6-8 burgers.
Fry the burgers in a little vegetable oil, until golden on the outside and cooked in the middle.
Serve on a bun with lettuce, tomato and your favourite sauce.
Top Tip: If you don't want to fry them, you can bake them instead.
Top Tip: You can freeze the burgers to be used at a later date.
Benefits of Beans
A typical meat burger can be anywhere from 230 calories to 426 calories. Bean burgers average just 115 calories and are known to be high in fibre, help lower in cholesterol, support the control of blood sugar, regulate bowel movements, nourish a healthy gut and much more. A bean-rich diet may even help you live longer. In Okinawa, Japan they eat a diet full of beans and bean-based foods like tofu and are known to have the longest living population.