Kidney beans are an excellent source of protein, fibre, folate, magnesium, potassium and anti-oxidant flavonoids (due to their rich red colour!) They hold their shape well when cooked and can be used in a range of recipes including soups, casseroles, dips and patties. These burgers could be served on wholemeal buns with all the salad trimmings that generally go with the traditional hamburger.
RED KIDNEY BEAN BURGERS
MAKES: 9 large burgers
INGREDIENTS
- 3 cups cooked red kidney beans
- 1 cup cooked rice
- 1 carrot
- 1 large onion (diced finely)
- 2 cloves garlic (finely diced)
- 1 medium potatoes (boiled and diced into small cubes)
- 1/2 cup chopped parsley
- 1/2 cup chopped mint
- 2 tsp onion flakes
- 1/2 cup quinoa flakes
- salt to taste
METHOD
- Process beans and carrot
- Lightly saute onion and garlic in a little olive oil
- Combine all ingredients together
- Shape into desired size and coat in wholemeal flour
- Place on lightly greased baking tray
- Bake in moderate oven approximately 30-40 minutes or until golden brown (turning once during cooking)
*Note: I prefer to cook large quantities of my own beans and store in the freezer for later use. I generally find some canned beans and legumes are a bit hard and undercooked and therefore not conducive to good digestion. If I do use canned beans I like to rinse them well and cook them for a little extra time until they are nice and soft.
