RECIPE: Black Bean & Beetroot Burgers

A healthy and protein packed recipe without the meat – these burgers are full of nutrients that help build muscle, repair cells and maintain healthy circulation. Easy to make and completely satisfying, they can also be made ahead and frozen for a few weeks for when you need a quick and healthy dinner option. Enjoy!

INGREDIENTS

(makes 4 burgers)

  • 1 can black beans
  • 1 shallot or ½ an onion
  • 1 clove garlic
  • ½ tsp smoked paprika
  • ¼ tsp ground cumin
  • ¼ tsp mixed herbs
  • 1 handful fresh parsley
  • 1 egg
  • 2 tbsp olive oil 
  • 1/3 cup chickpea flour
  • 1 tsp tomato puree
  • 1 tsp marmite (optional)

METHOD

  1. Add 1 tbsp olive oil to a pot on a medium heat
  2. Chop the shallot / onion and garlic, then fry until soft
  3. Add the herbs and spices and stir well until they’re fragrant
  4. Drain the black beans and add to the pot, stirring well to coat the beans in the herbs spices
  5. Turn the heat low and add the tomato puree, marmite and chickpea flour and egg, and stir well to combine
  6. Continue to cook on a low heat for 10-15 minutes. If the mixture seems a little dry, add a splash of water or your choice of milk
  7. After roughly 15 minutes, pre-heat the oven to 280C 
  8. Turn the heat off from under the pan and use a fork to mash the mixture well, then scoop the mixture into a large mixing bowl
  9. Wait a couple of minutes for the mixture to cool enough so it’s at a temperature you can handle easily 
  10. Use your hands to shape the mixture into burger-like shapes 
  11. Add the other tbsp of oil to a large frying pan and fry the burgers for a few minutes on each side, or until they’re browned
  12. Place in the oven for 10 minutes 
  13. When you’re ready to eat, remove from the oven and serve. We enjoyed ours with salad and sweet potato fries!

Published by emmanewlynyoga

Musician, music lover, yoga teacher, yoga student, massage therapist.

2 thoughts on “RECIPE: Black Bean & Beetroot Burgers

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