The bean burgers (borlotti, cannellini, red azuki or mixed legumes) are soft and quick to prepare. A light and vegan recipe that Grandma Benedetta often makes with raw carrots or other pre-cooked vegetables, like red beet or pumpkin, or with boiled potatoes.
SEASONALITY of #driedbeans (or canned) and #carrots – they are available all year round.
RECIPES for vegan main courses
- Difficulty: Medium
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Vegan
- Seasonality: All seasons
- Energy 243.82 (Kcal)
- Carbohydrates 25.92 (g) of which sugars 3.33 (g)
- Proteins 9.26 (g)
- Fat 10.68 (g) of which saturated 1.53 (g)of which unsaturated 2.23 (g)
- Fibers 9.13 (g)
- Sodium 272.93 (mg)
Indicative values for a portion of 150 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Bean Burgers
Quantities for 4 small veggie burgers, ideal for 2 people.
- 7 oz cooked beans (black-eyed, cannellini, borlotti, azuki)
- 1/2 cup carrots (more or less)
- to taste salt (and preferred herbs or spices*)
- 1 tbsp extra virgin olive oil (in the mixture)
- 1 tbsp breadcrumbs (gluten-free for celiacs)
- to taste peanut oil (for cooking)
- 1 clove garlic (optional)
* According to your taste, you can add:
– aromatic herbs: basil, coriander, fennel, marjoram, parsley, savory, thyme
– spices: turmeric, curry, paprika
Tools
- Chopper electric
- Pastry Cutter round 7 cm
- Pan non-stick
- Kitchen Spatula
Bean Burgers
PREPARE THE DOUGH
Put in the chopper: the already cooked and well-drained beans (boiled by yourself or store-bought canned), chopped carrots, oil, salt, and preferred herbs. Grind everything, then remove the blades and add a tablespoon of breadcrumbs, or as much needed (do not overdo the breadcrumbs to avoid losing the softness of the burger). Mix.
TIP: you can store the dough in the refrigerator inside an airtight container (from one hour up to two days), this step will make the burgers more compact during cooking.
FORM THE BURGERS
Place the pastry cutter on a chopping board (the smaller it is, the better the burger retains its shape during cooking) then add the dough inside and with the back of a teaspoon (better if wet) compact and level. Remove the pastry cutter and prepare the next burger.
COOKING
Pour a drizzle of oil into a non-stick pan, once it has heated, place the patties and cook for a few minutes on both sides. To prevent breaking the burger, turn it only after a crust has formed on the cooking side, gently and with a spatula.
STORING the bean burgers
Storing the bean burgers is simple. After cooking them, let them cool completely. Then, wrap them individually with cling film or store them in an airtight container separated from each other with parchment paper.
They can be kept in the refrigerator for a maximum of 4 days. For freezing, freeze them individually and thaw completely before reheating them in the traditional oven or microwave.
How to prevent burgers from sticking to the pan?
To prevent the burgers from sticking to the pan, make sure to preheat the non-stick pan well and lightly grease the surface with some oil before adding the burgers. Also, avoid turning the burgers too early; let them cook until a golden crust forms on the bottom, so they detach easily without breaking.
How to pair vegetable burgers?
There are many delicious options for pairing vegetable burgers
– sides like french fries, baked sweet potatoes, cabbage salad, vegetable chips or mixed salads
– traditional sandwiches with tomato, lettuce, onion, pink sauce, mustard and/or ketchup
– gourmet sandwiches with vegan cheese, avocado, caramelized onions and vegan mayonnaise
– creative toppings like sauteed mushrooms, grilled vegetables
– international dishes like tacos, burritos, or nachos with guacamole
– sauces and condiments like pesto, barbecue sauce, vegan mayonnaise, or tahini sauce
– barbecue with grilled corn or baked potatoes
– fusion dishes like sushi burger with avocado and seaweed or curry burger with Indian condiments
– bruschetta or crostini with fresh tomatoes, basil, and grated vegan cheese
