Beans are a delicious and satisfying alternative to meat. You can even have your beans as a burger. Beans are a healthy food and may help lower cholesterol or blood sugar levels.
Bean burger with fries
You can use whichever bread you prefer for your burger bun in this recipe, or even try out a combination. Throw in some sweet potato fries as well, as a change from traditional chipped potatoes. A new, healthier, vegan spin on a fast food classic.
Are you looking for more tasty and healthy recipes? Why not check out this recipe for chickpea cauliflower dish ?
|2 tbsp.||olive oil|
|2||(whole grain) buns|
|500 g||sweet potatoes|
|30 g||iceberg lettuce|
|200 g||black beans|
|25 g||sesame seeds|
|1 tsp.||cumin powder|
|0,5 tsp.||chili powder|
Cook the quinoa as suggested on the package.
Cut the onion into small pieces and fry for about 5 minutes in a frying pan in the olive oil. Press the garlic and fry for 2 minutes, together with the powdered herbs.
Mash the beans with a fork or a potato masher and then mix in the onion, quinoa, flour, and chopped parsley. Mix with your hands if the beans are too firm to mash. Don't worry if there are still a few halves or whole beans left in the mixture.
Use the mixture to form large flat burgers about 1.5 cm thick. Put some sesame seeds on a cutting board and push both sides of the burgers into the seeds. Preheat the oven to 220 degrees.
Clean the potatoes well with a scouring pad, you don't have to peel them. Cut them into long strips of about 1 cm thick and place them in an ovenproof dish.
Pour the olive oil over the potatoes and mix them with the Italian herbs and some sea salt. Put the potatoes together with the burgers into the oven for 30 minutes. Turn the potatoes and the burgers over after 15 minutes.
In the final 10 minutes, add the buns. Wash the lettuce and slice the tomatoes.
After 30 minutes, remove the burgers from the oven. Taste if the fries are already cooked, if not, put them back for another 10 minutes. Serve the bean burger with the buns with ketchup, tomato slices, lettuce and fries.
|Ingredients||(whole grain) bun, black beans, chili powder, cumin powder, flour, iceberg lettuce, ketchup, olive oil, onion, quinoa, sesame seeds, sweet potatoes, tomato|
|Courses||inbetween, lunch, snacks|
|Special Diets||free from celery, mustard-free, no-added sugar, nut-free, peanut-free, soy-free|
|Difficulty||level 2 (average)|
|Cooking time||> 1 hour|
|Season||autumn, spring, summer, winter|
|Number ingredients||15-20 ingredients|
|Preparation method||baking, oven|
|Type of dish||burger, meat substitute|