Spicy bean burgers

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Spicy bean burgers

This recipe skips the meat but not the flavour

30 minutes

Serves 2

Sharon Hui

Recipe by: Sharon Hui | Former Health Information Manager

Cutting down on red meat can reduce our risk of bowel cancer, so why not try making these veggie burgers? They’re much lower in fat than beef burgers and chilli powder adds a delicious spicy kick.

Two hands - one large, one smallSuitable for young cooks

Sharon Hui

Recipe by: Sharon Hui | Former Health Information Manager

Cutting down on red meat can reduce our risk of bowel cancer, so why not try making these veggie burgers? They’re much lower in fat than beef burgers and chilli powder adds a delicious spicy kick.

Two hands - one large, one smallSuitable for young cooks

Ingredients

  • 1 x 400g can mixed beans or kidney beans, drained
  • 100g sweetcorn, frozen or canned
  • 1 tablespoon coriander, chopped
  • ½ teaspoon chilli powder (to taste)
  • Freshly ground black pepper
  • 1 medium egg, yolk only
  • 30g wholemeal breadcrumbs
  • 2 wholemeal rolls
  • 2 lettuce leaves
  • 1 tomato, sliced

CALORIES: 431

FAT: 7.2g

5 A DAY: 2.5

SALT: 0.9g

SUGAR: 13.4g

Method

  1. Tip the beans into a mixing bowl and, using a large fork or hand blender, mash to form a rough paste. Mix in the sweetcorn, coriander, chilli powder and black pepper.
  2. Add the egg yolk and breadcrumbs, then use your hands to blend the ingredients so that they are mixed evenly. Shape into two burgers.
  3. Heat a griddle pan or non-stick frying pan. Cook the burgers until they are well griddled and hot all the way through.
  4. Using a spatula, remove the burgers from the pan and set aside. Split the rolls and griddle them, add the burgers, then add a lettuce leaf and sliced tomato. Serve immediately.

Add slices of avocado, onion or tomato relish for even more flavour


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