These bean burgers are delicious and way lower in calories than your average meat burger (but if you really object to vegetarianism, add some chorizo or bacon).
Serves 6
Prep Time: 20 mins
Cook Time: 30 mins
Ingredients
For the Burgers:
2 x 400g cans kidney beans, rinsed and drained
80g breadcrumbs
2 tsps chilli powder
a small bunch of coriander, chopped
1 egg 2 Tbsp salsa
150ml low-fat natural yogurt
100g mature cheddar, sliced
½ lime, juiced 6 burger buns, salad leaves, sliced tomatoes and jalapenos, to serve
For the Sweet Potato Fries:
6 good-sized sweet potatoes, peeled
4 Tbsp olive oil
4 Tbsp cornstarch
1 1/2 tsps garlic powder
1 1/2 tsps smoked paprika
1 1/2 tsps freshly cracked black pepper
salt, to taste
Method
Prepare the fries first. Slice the sweet potatoes into long, thin strips, as even as possible. Soak them in a large bowl of water while you prepare the burgers. Preheat the oven to 220°C.
Tip the beans into a large bowl and crush with a potato masher. Add the breadcrumbs, chilli powder, egg, salsa and all but 2 tbsps of the coriander. Add a few grinds of black pepper and mix everything together well with a wooden spoon.
Divide the mixture into six and shape into balls. Push down on each ball with the palm of your hand into burger shape. Any unneeded burgers can be frozen at this point. Place the burgers on a non-stick baking tray and set aside.
Line two large trays with baking paper. Drain the fries and blot any excess water off the fries with a clean towel. Put the fries into a clean bowl and add the olive oil. Toss to ensure all fries are coated.
In a separate bowl, mix the cornstarch, garlic powder, smoked paprika and black pepper until combined. Sprinkle the mixture over the bowl of fries and shake the bowl until the fries are evenly coated. Spread the fries out in an even layer on the trays. Make sure the fries aren’t overlapping.
Bake for 15 minutes. While the fries are baking, turn the grill onto high. Mix the remaining coriander with the yoghurt and lime juice. Split the burger buns in half and spread the bases with some of the yoghurt sauce. Top with leaves and tomato.
When the 15 minutes is up, remove the fries from the oven and flip them with a spatula. Bake for another 15 minutes, or until the fries are crispy.
At the same time, slide the burger tray into the grill and cook for 5 minutes on each side (to cook from frozen, bake at 200°C for 20-30 minutes until hot through). Layer the cheese on top and put back under the grill as you remove the sweet potato fries.
Sprinkle some salt on the fries and plate. Add the burger patties to the buns, add another dollop of yoghurt sauce and a few slices of jalapeno, and serve.
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