Saturday, 4 May 2013

Spicy Bean Burgers

This recipe is lovely, cheap and easy to make. High in protein, can be made with very cheap ingredients and freeze well. Even if your not vegetarian I hope you will enjoy them.You can leave out the egg and bread to make them vegan if you wish to or cant have bread.

This is a great recipe to make with children, as they can get their hands in and squish the beans up, takes very little manual dexterity and you can adapt the spice level to your taste. I have tried to make them aromatic than spicy hot.

I have used 1 tin of mixed beans Ive had kicking around in the back of the cupboard for ages, plus 1 i bought specially. If your virtually out of cash you can make these burgers with 1 onion, 1 can of cheap kidney beans and some spices made into a paste to bind it together. so can be made for less than £1.00 for 6 burgers

Beans are a great source of protein, are low in carbs low on the glicemic index (GI) meaning they slowly release thier energy and are all round good guys when your living on a low budget.

Spoon usage 1 - 2
Skill level - novice
Overall cost £1.40 - if you substitute mixed beans for just kidney drops  the cost to about 50P
Makes 6 large burgers

picture showing ingredients required for making spicey bean burgers2 x 400g can of mixed beans - Ive used a combination of mung, kidney, chickpea, soya and cannelloni
1 onion or 3 spring onions
1 slice of brown bread (or white if that's what you have) *optional

1 small red chilli deseeded
1 small pepper (or half a large one) 
Salt & pepper
1 generous tsp Cumin
1 generous tsp Coriander
1 dessert spoon Paprika
Egg optional

spices in a pestle and mortar
spice paste
Open and drain the cans of beans - rinse well
finely chop the onion ( or use pre chopped if you cant chop them yourself) - I tend to grate onion
finely chop the chili discard seeds if you want a milder kick  
finely chop the pepper
crumble the bread into breadcrumbs
crush the spices and mix well - use ground spices if you prefer or don't have fresh spices.

Have a rest - the prep can take as much or little time as you like.

Putting Burgers together

1. gently dry fry your freshly mixed spices to bring out their flavour* omit this part of you are using
ground spices. once done add a small amount of oil and water to create a paste

2. Gently fry the onions, you dont want to colour them just fry until translucent, add the peppers and gently fry for 2-3 minutes

3. mash the beans - but leave them chunky you don't want a smooth paste. you can blitz in a food processor, use a potatoe masher or get your hands in and squish. don't over do it as you need to add the other ingredients you just want them broken up enough for the bean to take the other flavours.

4. add the onions, peppers, spice paste,bread crumbs to the bowl and mix until the ingredients are well incorporated. i tend to use my hands as I can feel how well the mixture holds its shape, if it feels a bit dry add some oil. I tried it with an egg when i first made them and it was too wet. so you I would suggest if you use a egg beat it first and add a very small amount at a time - you want it to hold its shape not become too wet

Tip: if you do make them too wet - dont fret just follow all the steps and pop them into the freezer for an hour to firm up and it should be fine. or add some flour to the mixure if needs be

5.  I don't like huge fat burgers so tend to make them into hand sized patties. its totally up to you.

shape the burgers - to save my hands from getting sore I use the lid of a coffee jar -  place a piece of cling film in the jar and squish the mixture into it - pat flat and then twist the cling film so the burger is wrapped.

6.freeze the burgers you dont paln to eat now - will keep for up to 3 months

7. fry the burgers on a medium heat until hot all the way through, and golden brown. about 5 minutes

 I serve them with salad in a wrap.

Enjoy - You can add more or less spice to them depending on taste. I like them mild and often add a bit of sweet chili dipping sause to them once cooked.

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