Savory Red Bean & Mushroom Power Burgers
These Savory Red Bean & Mushroom Power Burgers are a delightful alternative to traditional meat burgers, perfect for vegans, vegetarians, or anyone looking to enjoy a wholesome meal. Featuring a flavorful blend of spices, earthy mushrooms, and protein-packed red kidney beans, these burgers are not only satisfying but also incredibly nutritious. Serve them nestled in wholemeal pita bread with a side salad for a complete meal that fuels your body and pleases your palate. Quick to prepare and bursting with flavor, they’re the ideal choice for a lunch or snack that doesn’t compromise on taste or nutrition.
N/A
Servings
140
Calories
10
Ingredients
Ingredients
olive oil
1 tablespoon (for cooking and brushing)
onion
1 small (finely chopped)
garlic clove
1 (crushed)
ground cumin
1 teaspoon
ground coriander
1 teaspoon
ground turmeric
1/2 teaspoon
mushrooms
115 g (finely chopped)
red kidney beans
400 g (drained, rinsed & mashed with a fork)
fresh cilantro leaves
2 tablespoons (chopped)
wholemeal flour
for shaping
Instructions
1
Heat the olive oil in a large pan over moderate heat. Add the finely chopped onion and crushed garlic, sautéing until softened and translucent, about 3-5 minutes.
2
Stir in the ground cumin, ground coriander, and ground turmeric. Continue to cook for another minute, stirring constantly to release the spices' aromas.
3
Add the finely chopped mushrooms to the pan. Cook for 5-7 minutes, stirring frequently, until the mushrooms have softened and any excess moisture has evaporated. Remove the pan from heat.
4
In a mixing bowl, combine the cooked mushroom mixture with the drained and mashed red kidney beans, chopped fresh cilantro, and season with salt and pepper to taste. Mix until well combined.
5
Using floured hands, form the mixture into four equally sized flat burger patties. If the mixture is too sticky, sprinkle in a little more flour to adjust the consistency.
6
Preheat your BBQ or grill (broiler). Brush both sides of each burger with olive oil.
7
Cook the burgers on the hot grill for 8-10 minutes, flipping once, until they are golden brown and heated through. Serve warm with pita bread and salad.
Nutrition Information
3g
Fat
20g
Carbs
6.5g
Protein
6g
Fiber
Frequently Asked Questions
Frequently Asked Questions
What are Savory Red Bean & Mushroom Power Burgers?
They are a nutritious, plant-based alternative to meat burgers made with red kidney beans, mushrooms, and a blend of spices.
Is this recipe vegan-friendly?
Yes, these burgers are completely vegan and vegetarian.
What are the primary protein sources in this recipe?
The main protein sources are red kidney beans and mushrooms, providing 6.5g of protein per serving.
How many calories are in one burger?
Each burger contains approximately 140 calories.
What spices are used to flavor these burgers?
The recipe uses ground cumin, ground coriander, and ground turmeric.
How much fat is in each serving?
There is 3g of fat per serving.
Are these burgers high in fiber?
Yes, each burger provides 6g of dietary fiber.
How many carbohydrates are in a burger?
Each burger contains 20g of carbohydrates.
What type of beans should I use?
The recipe calls for one 400g can of red kidney beans, drained and rinsed.
How should the mushrooms be prepared?
The 115g of mushrooms should be finely chopped and sautéed until their moisture has evaporated.
What is the purpose of wholemeal flour in this recipe?
Wholemeal flour is used to help shape the patties and adjust the consistency if the mixture is too sticky.
How long does it take to cook the mushrooms?
The mushrooms should be cooked for 5-7 minutes.
How do I prepare the kidney beans?
The beans should be drained, rinsed, and then mashed with a fork before mixing.
How many patties does this recipe make?
This recipe is designed to form four equally sized flat burger patties.
Can I cook these on a BBQ?
Yes, you can cook them on a preheated BBQ or a grill (broiler).
How long do the burgers need to grill?
They should be grilled for 8-10 minutes in total, flipping once.
What should I serve these burgers with?
It is recommended to serve them in wholemeal pita bread with a side salad.
Do I need to sauté the onions and garlic?
Yes, sauté them in olive oil for 3-5 minutes until softened and translucent.
What fresh herbs are included?
The recipe includes 2 tablespoons of chopped fresh cilantro leaves.
How much olive oil is required?
You need 1 tablespoon of olive oil for sautéing plus extra for brushing the patties.
Is there any garlic in this recipe?
Yes, the recipe requires one crushed garlic clove.
How do I know when the burgers are done?
They are ready when they are golden brown and heated all the way through.
What should I do if the burger mixture is too sticky?
Sprinkle in a little more flour to adjust the consistency until it is easy to handle.
Is this a good lunch option?
Yes, it is described as an ideal choice for a quick lunch or a healthy snack.
Does this recipe contain cholesterol?
The nutritional data indicates no cholesterol is present in this plant-based recipe.
Can I use a broiler instead of a BBQ?
Yes, the instructions specifically mention using a grill or broiler.
How do I release the aromas of the spices?
Stir the spices into the onion and garlic mixture and cook for one minute while stirring constantly.
What type of onion is needed?
The recipe calls for one small onion, finely chopped.
Are these burgers suitable for a healthy diet?
Yes, they are tagged as healthy and protein-rich, making them suitable for balanced diets.
What is the total number of ingredients?
The recipe uses a total of 10 ingredients.