Healthy veggie bean burgers

You may remember that I while back I published an amazing recipe for vegetarian scotch eggs, kindly supplied by Andy Bates of Food Network.

Well this week we took the same recipe and tweaked it to create these lovely, spicy and best of all low fat bean burgers.

Here’s what to do to make four high protein, low-fat burgers:

Ingredients

Equipment

Instructions

1. Put the chickpeas and beans in a large bowl and mash them well with a fork.
2. Mix in the ginger, chilli and a pinch of salt and pepper.
3. Divide into four and pat into burger shapes.
4. Arrange three small bowls. In the first, add the flour and season with a pinch of salt and pepper. In the second, beat the egg with the milk. In the third, add the breadcrumbs.
5. Dip a burger in the flour, turning over until well-coated on all sides.
6. Next, dip the burger in the egg and milk mix. Cover on both sides, then shake off any excess drips.
7. Finally, dip the burger in the bread crumbs – again, turning until coated on all sides.
8. If you like a thick coating, you can dip the burger back in the egg and then into the breadcrumbs again.
9. Repeat for the other three burgers.
10. Heat the oil in a very hot pan.
11. Fry the burger for 7 minutes, then flip and cook for another 5-8 minutes until it looks fully cooked.
12. Drain on kitchen paper before serving.

We served ours with lots of fresh, crunch salad and a splodge of salsa.

Print Recipe

5 from 1 vote

Healthy veggie bean burgers

Lovely, spicy, low-fat bean burgers.

Prep Time15 mins

Cook Time15 mins

Total Time30 mins

Course: Burgers and sandwiches

Cuisine: Mexican

Keyword: bean burger, healthy bean burgers, Healthy veggie bean burgers, low fat burgers, low fat veggie burgers, vegeburger, vegetarian burger, veggie burger

Servings: 4 burgers

Calories: 550kcal

Author: Emily Leary

Ingredients

• 400 g (14.1 oz) canned chickpeas rinsed and drained
• 400 g (14.1 oz) canned red kidney beans rinsed and drained
• 400 g (14.1 oz) white cannellini beans rinsed and drained
• 1 tsp fresh ginger finely chopped
• 1 tsp fresh chilli finely chopped
• pinch Salt and freshly ground black pepper
• 100 g (3.5 oz) plain flour
• 1 free range egg beaten
• 1 tsp milk
• 100 g (3.5 oz) white breadcrumbs
• 2-3 tbsp vegetable oil

Equipment

• Colander
• Weighing scales
• Measuring spoons
• Large mixing bowl
• Fork
• 3 small bowls
• Large frying pan
• Kitchen paper

Instructions

• Put the chickpeas and beans in a large bowl and mash them well with a fork.
• Mix in the ginger, chilli and a pinch of salt and pepper.
• Divide into four and pat into burger shapes.
• Arrange three small bowls. In the first, add the flour and season with a pinch of salt and pepper. In the second, beat the egg with the milk. In the third, add the breadcrumbs.
• Dip a burger in the flour, turning over until well-coated on all sides.
• Next, dip the burger in the egg and milk mix. Cover on both sides, then shake off any excess drips.
• Finally, dip the burger in the bread crumbs – again, turning until coated on all sides.
• If you like a thick coating, you can dip the burger back in the egg and then into the breadcrumbs again.
• Repeat for the other three burgers.
• Heat the oil in a very hot pan.
• Fry the burger for 7 minutes, then flip and cook for another 5-8 minutes until it looks fully cooked.
• Drain on kitchen paper before serving.

Notes

We served ours with lots of fresh, crunch salad and a splodge of salsa.

Nutrition

Calories: 550kcal | Carbohydrates: 87g | Protein: 25g | Fat: 12g | Saturated Fat: 7g | Cholesterol: 41mg | Sodium: 739mg | Potassium: 949mg | Fiber: 16g | Sugar: 4g | Vitamin A: 74IU | Vitamin C: 3mg | Calcium: 193mg | Iron: 8mg

* Note: nutritional information is estimated, based on publicly available data. Nutrient values may vary from those published. Cuisines identify the primary region of inspiration for a dish.

Tried this recipe?Snap a pic and tag @amummytoo on Instagram, Twitter or Facebook. I can’t wait to see your posts!

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