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 coriandercilantroX
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)

Kilojoules 1340kJ

Calories 320cal

Protein 15g

Total fat 4g

–Saturated fat 1g

Carbohydrates 55g

–Sugars 7g

Dietary fibre 9g

Sodium 560mg

Calcium 120mg

Iron 3mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.

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