Beans. I know what you're thinking. Boring. Wind-inducing.
Flavourless, right? Well, wrong, actually. The biggest discovery this week has
been this amazing - if I may say so myself - recipe for veggie burgers,
combined from a variety of sources into one big bundle of bean-heavy goodness. I
can honestly say I prefer the flavours of these bean concoctions to our usual
weekend staple, turkey burgers: tastier, with a more pleasant texture (not to
mention ridiculously cheap), and also less fatty and less filling, meaning I
can munch on more without feeling like a balloon that has been inflated well
past the point of optimal fullness afterwards.
Which is kind of the point of the meat-free challenge: breaking free
from the automatic assumption that to eat well, it's necessary to involve meat.
Ingredients
(enough for 2 huge burgers and a big pot of salsa)
For
the burgers
- 1 400g tin of
kidney beans, drained and washed
- 1 small onion,
finely chopped
- 1 clove of
garlic, finely chopped
- 1 red chilli,
finely chopped
- A small bunch
of coriander, stalks and leafs finely chopped
- 1 egg
- 50g of
breadcrumbs
- 1/3 tsp
cayenne pepper
- 1 tsp ground
cumin
- 1/2 tsp ground
coriander
- 1/3 tsp ground
cinnamon
- Salt, black
pepper
- 2 burger buns
For
the salsa
- 1 small red
pepper
- 1 small yellow
pepper
- 1/4 red onion
- 1/4 cucumber
- A good glug of
olive oil
- 1 clove of
garlic
- 1 - 2 red
chillies (to taste. Fans of hot food may want to add 1/2 tsp of dried
chilli flakes)
- Juice of 1
lemon
- 1 tsp paprika
- Salt, black
pepper
- For
the yogurt sauce
- 1 small pot of
natural yogurt
- A small bunch
of fresh coriander, finely chopped
- Juice of 1/2
lime
- Sprinkling of
ground cumin
- Salt, black
pepper
How
to make
Start by roughly mashing your drained and washed beans
in a large bowl with a potato masher. Add your other ingredients and mix
together well. Shape the resulting 'dough' into two large burger-shaped patties
and place on a baking tray or a plate to rest. A tip: rub a thin layer of olive
oil on your hands to avoid excessive stickiness.
While the burgers rest, make your salsa. This couldn't
be any easier. Simple chuck all the ingredients into a blender and mix together
until you have a rough salsa consistency. If the results are too runny for your
liking (the water in the cucumber can make things a bit sloppy), strain the
salsa with a finely meshed colander.
Make the yogurt sauce by mixing all the ingredients in
a bowl and whisking well.
Heat a griddle pan to medium heat. Rub some olive oil
on both sides of your burgers and fry for approximately 5 minutes per side,
until nice and golden.
Serve on burger buns, the insides of which have been
briefly seared on the griddle pan for extra crunch. Pour some salsa on the
burger, top with a bit of fresh green salad, spoon over a bit of yogurt sauce
and enjoy. I promise the results will make you forget that daft old song about
beans being the magical fruit/the more you eat, the more you...well, you know
the rest!
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