Delicious Bean Burgers
By Emma Crabtree
On March 28, 2015
Swapping meat for veggie options occasionally allows you to try a whole new genre of food that you otherwise wouldn’t know existed, boosting the creativity of making delicious meals with vegetables and other meat-free groceries. A vegetarian diet isn’t to everyone’s taste, but the world would benefit a lot if it was.
Animal agriculture makes a 40% greater contribution to global warming than all transportation in the world combined; it is the number one cause of climate change, but I won’t harp on about that.
People like meat, I get it. But perhaps you’ve never tried satisfyingly good vegetarian food, or you’ve never even bothered to try it.
An easier and more realistic way would be to go meat free for just one day a week . You may have heard of Meat Free Monday? The international campaign that encourages people not to eat meat on Mondays to improve their health and reduce human harm to the planet.
So how about stepping away from the hamburger (how much meat is in most of the processed hamburgers anyway?) and opt for a wholesome tasty spicy bean burger.
With only three steps there’s no excuse not to try:
- 400g of mixed beans (approx one can)
- 80g breadcrumbs
- 2 tsp chilli powder
- 2 tbsp tomato paste
- 1 egg
- a small bunch of coriander
to top the burger
- 150ml of Greek or plain yogurt
- red onion
- fresh tomato
- sweet chilli sauce
- lime juice for a tangy twist (optional)
and for the bun
• buns are relatively hard to find in Japan, I found some bunesque rolls which worked a treat, if you have difficulty then bread would still go well
– If you have a Japanese microwave then you can use the グリル setting, set to high, otherwise you can pan fry the burgers in oil for about 3 minutes on each side.
– Mash the beans in a large bowl, with a potato masher or a wooden spoon. Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and tomato paste, then mix together well with a fork.
– Divide the mixture into 4 or 5, then wet your hands and shape into burgers. Place on a non-stick baking tray, then grill for 4-5 minutes on each side until golden and crisp.
– While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and season with salt and pepper. Split the buns in half and spread the bases with some of the yogurt, in goes the burger and then layer with the leaves, onion and tomato as you like, another dollop of the lime yogurt and some sweet chilli sauce. Enjoy.