Easy bean burgers
Serves: 8
Time to make: 20 mins
Total cost: $4.55 / $0.56 per serve
(at time of publication)
Ingredients
- 3 cups kidney beans (or 2 x 420g cans)
- 1 onion, chopped
- 1 teaspoon oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon curry powder
- 1 teaspoon grated fresh ginger
- 1 tablespoon soy sauce
- 4 slices bread, crumbled or processed
- cooking spray
- 8 hamburger buns
- tomato slices
- cucumber slices
- salad greens
Instructions
1 Heat oil in a small pan and cook onion till soft. Add spices and set aside. Mash or process beans. Then add onion and spices, soy sauce and fresh breadcrumbs. Place beans, seasoning and bread in the processor and process to a thick, mince-like consistency.
2 Shape into 8 patties, spray each side with cooking spray and cook in a hot pan or on the barbecue until golden and piping hot.
3 To assemble burgers, place a pattie in a burger bun with tomato and cucumber and salad greens.
Nutrition Info (per serve)
-
Calories 320cal
-
Kilojoules 1340kJ
-
Protein 15g
-
Total fat 4g
-
–Saturated fat 1g
-
Carbohydrates 55g
-
–Sugars 7g
-
Dietary fibre 9g
-
Sodium 560mg
-
Calcium 120mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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