Black Bean Burgers

Vegetarian
40 mins 
Serves 6 
Vegetarian 
Nut free 
With plant-based eating all the rage it's worth pointing out that we really don't know the impact yet of the 'fake meat' style burgers getting lots of attention. What we certainly know is that eating more whole plant food based foods is absolutely a good move for our health. So, while the jury is out until we have more research on the lab-created stuff, how about trying to make a few more plant-based foods yourself?

These burgers use one of my favourite legumes, black beans. The colour comes from the awesome array of polyphenols present with antioxidant and anti-inflammatory potential. The fibre is off the charts good with 12g per serve and you get two serves of veggies to boot. 

Thanks to the Grains & Legumes Nutrition Council for sharing this recipe. 

Blocks per serve: 2 VEGIES & FRUIT, 1 PROTEIN, 1 CARB
PER SERVE: Energy 1480kJ; Protein 17g; Total Fat 4g (saturated fat 0.8g, polyunsaturated fat 1.4g, monounsaturated fat 1g); Carbohydrate 56g; Fibre 12g

INGREDIENTS

1 zucchini, grated
1 carrot, grated
2 spring onions, finely chopped
2 tbsp chopped coriander
1/2 cup baby spinach leaves
2 tomatoes, sliced
1 small red onion, finely sliced
1 cucumber, finely sliced
1 x 400g can black beans, rinsed and drained
1 egg
1/4 cup natural Greek yoghurt
1/2 cup couscous
1/2 cup corn kernels
6 wholemeal rolls

METHOD

Step 1

Cook the couscous according to packet directions. Cover and set aside for 5 minutes.

Step 2

In a medium saucepan, cook the zucchini, carrot and sweetcorn until no moisture remains.

Step 3

Place black beans and egg in a food processor and process until pureed. Transfer to a bowl. Stir in the couscous, vegetables, spring onions and coriander. Shape into 6 patties and grill or cook in a non-stick frying pan.

Step 4

Make the burgers by layering lettuce, red onion, tomatoes, cucumber and couscous patties and a dollop of yoghurt between the rolls.