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Vegan black bean burgers

title

Black beans are a relatively affordable legume that is rich in fibre and a fairly good source of protein.

As black beans don’t have a complete amino acid profile, it’s a good idea to include an additional plant-based source of protein (such as edamame beans in a salad or mashed tofu in the burger mix) in this meal to ensure you’re getting everything your body needs.

Whether you’re a vegan, vegetarian, or meat-eater looking to add variety to your diet – we’re sure you’ll love this recipe. Developed by our in-house nutritionists, it’s a perfect plant-based alternative to your Friday night burger night.

At Second Nature, our team of nutritionists provide 1-1 support to help people lose weight and change their minds about healthy living. Whatever dietary pattern they choose to follow.

Take our health quiz here if you’d like to try Second Nature and pay what you want for the first 14 days. Otherwise, onto the good stuff.

Prep and cooking time: 30mins
Serves: 8

Ingredients

2 x 400g tins black beans, rinsed and drained
4 spring onions, finely sliced
1 red chilli, deseeded and diced (optional)
1 tsp ground paprika
75g wholegrain breadcrumbs
1 chia/flaxseed egg
1 handful fresh coriander and/or chives, roughly chopped
2 tbsp extra virgin olive oil

Method

  1. Roughly mash the black beans in a large bowl.
  2. Combine all the remaining ingredients (except the oil) into the mashed beans and mix well. Season well with salt and pepper.
  3. Roll the mix into eight even balls and flatten into patties. Place on a plate lined with baking paper, and put in the fridge for 10-15mins.
  4. Heat 1 tbsp of the oil in a frying pan, over medium heat. Fry 4 of the patties for 3-5mins on each side, or until lightly browned. Use a spatula to turn them just once. Make sure the pan temperature isn’t too high or they can burn.
  5. Repeat step 4 with the remaining 4 patties.
  6. Serve one patty in a wholegrain bun with soy yoghurt-based Tzatziki and salad, or have two on their own with your favourite salad.

Second Nature special tip:

Try varying the spices and/or beans in the recipe. You can try haricot, kidney, or cannellini beans instead of black beans.

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