Enjoy clean snacking, healthy eating, vegan, organic, plant-based protein emails with nut butter.
Yes, we know. When someone says burger you instantly think of minced meat. Well, today we are bringing you a veggie type of burger made from red beans!
Although they are mainly composed of carbs (22.8 g) and fiber (6.4 g), beans are a good source of protein. In 100 grams of boiled red beans (127 kcal) there are almost 9 grams of protein and even 67% water. Although it’s hard to compare bean and animal protein, as an alternative for some, beans are the richest plant-based source of protein. One more good thing is that kidney beans have a low glycemic index so your blood sugar won’t rise fast but gradually after the meal.
Kidney beans are used in diverse traditional dishes. Have in mind that beans have to be well cooked and it’s good to soak them in water overnight before cooking. If you want to miss two hours of cooking, a can of beans can help you prepare your food faster and easier. In this recipe you can use a canned red bean.
In a thick-bottomed frying pan, heat the oil (medium warmth). Add the chopped red onion and fry it with frequent stirring for 5 minutes (until it gets soft). Then add the garlic, basil (or oregano or coriander) and cumin and cook with stirring for one minute. Finally, add the mushrooms and cook with stirring frequently, for 4 to 5 minutes, until all the liquid has evaporated. Transfer the mixture to a bowl.
Now put the beans in a smaller bowl and crush them with a fork. Add the mushroom mixture with the parsley and season with salt and pepper in the bowl with the mushroom mix.
Heat the grill over medium heat (if you don’t have a grill, you can bake in the pan). Divide the mixture into 4 equal parts, sprinkle with flour and form flat, round burgers. Using a brush, coat them with oil and grill for 4 to 5 minutes on each side. Serve as desired in a burger bun with salad or any other way you prefer.
Enjoy your veggie bean burgers! Let us know how you like our recipe or share with us your delicious healthy ideas!