These Spicy Mexican Bean burgers are a great example of batch cooking brilliance. The recipe makes 6 hefty vegan bean burgers but could easily be doubled up if you want to fill your freezer.Fibro Food Fairy
These are really simple to make with a little help from a food processor but can be done by hand with a potato masher if necessary. On days when you have no capacity or time they’re convenient as they can be cooked straight from frozen in about 20 mins.
Fabulous fibro ingredient:
Beans are a great source of protein, especially if you are not getting enough through dairy, meat and fish. They are also a good source of iron and vitamin B6. Deficiencies in these micronutrients have been linked to an increase in symptoms of people with Fibromyalgia. Beans are also high in fibre, which may relieve IBS/digestive discomfort and they contain flavonoids which act as antioxidants and anti-inflammatories.
Free From Information:
- Dairy free
- Egg free
- Gluten free
- Nut free
- Soya free
- Refined sugar free
Spicy Mexican veggie bean burgers
Really simple to make, a great example of batch cooking brilliance.
- A bunch of spring onions, ends removed
- 1 fresh, red, birdseye chilli, stalk removed
- 1 clove garlic or 1 small teaspoon of garlic puree
- A large bunch of fresh coriander (about 4 tablespoons) or 1 teaspoon ground coriander
- 1 teaspoon oregano
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 tablespoon Chia seeds
- 70g gluten free breadcrumbs
- 400g black beans (tinned, drained)
- 400g chickpeas, (tinned, drained)
- Salt and pepper
- Serve with toasted gluten free brioche burger bun, sliced tomatoes, salad and sauce of your choice.
Place the spring onions, chilli, garlic and coriander into a food processor and whiz until finely chopped.
Add the oregano, ground cumin, smoked paprika, Chia seeds and gluten free breadcrumbs to the food processor and ⅔ of the black beans. Whiz until combined.
Add the remaining beans and the drained chickpeas. Season with salt and pepper. Pulse briefly to combine but leaving a fairly coarse texture. You may have to scrape down the sides of the food processor bowl in between pulses. If you prefer a smoother texture transfer the mixture to a large bowl and mash with the back of a fork until you have reached your preferred consistency.
Shape the bean mixture into six individual burgers. If you are using a burger press brush it with a little oil to prevent the mixture from sticking.
Wrap in tin foil any burgers that you are not using and put them in the freezer for another day.
To cook the burgers, you have two options available to you: FRY: you can lightly fry the burgers in a little olive oil for 4-5 minutes on each side until golden. OVEN BAKE for a slightly healthier option (an easier and less messy option in my opinion) bake them for 15 minutes in a preheated oven 180°C fan turning them half way through the cooking time. During this time the outside of the burger will develop a lovely crispy crust.
Serve the burger in a toasted gluten free, brioche bun with salad, sliced tomatoes and a sauce of your choice.