Bean Burgers & Dips

Full of fibre and plant based protein

1 tin of beans makes 3 burgers so increase as needed. These are full of fibre and a good source of plant protein.

1/2 white onion chopped
1 tsp each of chopped garlic and chilies in oil
1 tin (approx 400g) of red kidney beans rinsed and drained
3tbs breadcrumbs plus 1 extra for coating
1 tbsp soy sauce

1tsp each of salt, cumin, sweet paprika, and

1 tbsp lemon juice

Add everything to a food processor and pulse gently to form a rough mixture. Divide the mixture into 3 equal portions and shape into patties. Gently press a little extra breadcrumbs into them and chill before frying. Heat a little oil in a heavy based frying pan and fry the burgers for a minute on each side until golden brown. Don’t mess with them or they will break apart when you are frying. You can reheat them in the oven also if you are prepping for later. Serve with salad and a variety of hummus (We love the Aldi ones) plus some natural yogurt dipping sauce.

For Yogurt sauce
3tbsp Greek yogurt
2tsp fresh lemon juice
1 small garlic clove, minced
1/4 teaspoon salt
2tbsp chopped chives

Combine everything and set aside until needed

Hummus

You can vary this base recipe with the addition of cooked red peppers, beetroot, some cooked sweet potato plus your favourite herbs and spices.

1 12 oz can of chickpeas
(Retain 2/3’s liquid from the can)
3 tablespoons lemon juice
2 tablespoons Tahini
2 cloves garlic, crushed
1/2 teaspoon sea salt
1/2 tsp paprika
2 tablespoons olive oil
Drain chickpeas and set aside liquid from can.
Combine remaining ingredients in blender or food processor.
Add the liquid from chickpeas.
Blend for 3-5 minutes on low until thoroughly mixed and smooth.
Season according to taste. If you wish, add some more lemon juice depending on your preference.

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