Spicy Bean Burgers Recipe

A great recipe for making your own spicy veggie burgers.

  • Whole Grain Goodness

    Prep Time

    20 mins

  • Whole Grain Goodness

    Cook Time

    20 mins

  • Whole Grain Goodness

    Serves

    4

  • Whole Grain Goodness

    Cost Per Serving

    75p-99p

Nutrition Per Serving

  • Calories434 kcal

    Calories

    Calories are a measure of the amount of energy in food and drink. Your weight depends on the balance between how much energy you consume and how much energy you use up. If you eat or drink more than you use you can gain weight. If you don’t eat enough you can lose it.

  • Fat25g

    Fat

    Your body wouldn’t function without fat. Fat is an essential part of a healthy balanced diet. It provides fat soluble vitamins and essential fatty acids. But as fat is a rich source of energy (calories), it can easily contribute to weight gain.

  • Saturates5g

    Saturates

    On average as a nation it seems we’re consuming too much saturated fat. Eating too much can increase your cholesterol, which is a risk factor for heart disease. Replacing saturated fats with unsaturated fats can help maintain healthy cholesterol levels, and reduce the risk of heart disease.

  • Carbs35g

    Carbs

    Starchy foods like bread, breakfast cereals or potatoes are a good source of carbohydrate and should make up just over a third of the food you eat. When eaten, carbohydrates are broken down into glucose, which is used to fuel cells in your body like brain and muscle cells. Some people think starchy carbohydrates are fattening, but gram for gram it contains less than half the calories of fat. Choose whole grain or high fibre varieties where you can as they often contain more nutrients.

  • Sugars6g

    Sugars

    On average in the UK we eat too much sugar. Foods and drinks high in sugars are not needed in the diet. So if you have them, make sure they're infrequent and in small amounts, or you risk tooth decay or obesity.

  • Fibre8g

    Fibre

    Fibre is classed as a carbohydrate and you should aim to eat 30g fibre each day. Eating plenty of fibre is good for your digestive health and is associated with a lower risk of heart disease, stroke, type 2 diabetes and some cancers.

  • Protein21g

    Protein

    All cells and tissues contain protein, so it’s essential for growth, repair and good health. Protein from animal sources such as meat, fish, eggs and dairy products contain all the essential amino acids (the building blocks of protein) needed by the body. If you're vegetarian or vegan, you can get the protein you need through eating a variety of different plant sources such as pulses, nuts and cereals.

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Whole Grain Goodness

Ingredients

  • 420g can red kidney beans, rinsed and drained
  • 175g whole grain breadcrumbs
  • 100g unsalted peanuts or cashews
  • 1 small red onion, finely chopped
  • 1 tbsp medium curry paste
  • 50g fresh root ginger, chopped
  • 3 medium eggs, beaten
  • 2 tbsp groundnut oil

Method

  1. Tip the beans into a bowl and lightly mash them against the side of the bowl with a fork until broken up but not completely mashed. Stir in the breadcrumbs.
  2. Blend the nuts in a food processor or blender until roughly chopped (or chop on a board by hand) and add to the bowl with the onion.
  3. Beat together the curry paste, ginger and eggs and add to the bowl with a little seasoning. Stir well until combined.
  4. Shape the mixture into four large or eight small balls and flatten into burger shapes.
  5. Heat half the oil in a non-stick frying pan and fry half the burgers for 4-5 minutes on each side until golden. Keep warm while cooking the remaining burgers in the rest of the oil.

Cooking Tips

  • Serve the burgers in Whole Grain rolls with a refreshing salad accompaniment such as finely sliced tomatoes and red onion.

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