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black_bean_burger [2020/01/19 20:40] (current)
zeppo created
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 +====== BLACK BEAN BURGER ​ ======
 +
 +Ingredients
 +
 +  * 400 g tin black beans or kidney beans, drained
 +  * 2 tablespoons light olive oil, or 30 g butter, for cooking
 +  * 1 medium red onion, finely chopped
 +  * 140 g mushrooms, finely chopped
 +  * 2 tablespoons tamari (for gluten-free option) or soy sauce
 +  * 1 clove garlic, finely chopped
 +  * 1 tablespoon chopped fresh parsley, or 1 teaspoon dried mixed herbs
 +  * 1 spring onion, finely chopped
 +  * ½ teaspoon chilli flakes (optional)
 +  * 4 tablespoons buckwheat flour (for gluten-free option) or plain or spelt flour
 +  * 1 tablespoon nutritional yeast flakes, or ½ teaspoon Marmite (optional)
 +  * black pepper, to taste
 +  * 3 tablespoons vegetable oil (if not cooking on the barbecue), for frying
 +
 +
 +
 +
 +Method
 +
 +Put the beans into a large bowl and roughly mash them with a potato masher, or blend them in a food processor for a few seconds. You want them to keep some texture, so do not over-mash them.
 +
 +Heat the olive oil (or butter) in a medium frying pan, then sauté the onion for 3 minutes. Add the mushrooms and tamari (or soy sauce) and fry for a few more minutes, until most of the mushroom juice has evaporated.
 +
 +Stir in the garlic, herbs, spring onion, chilli flakes and mashed beans, then allow the mixture to cook for about 2 minutes, stirring often.
 +
 +Transfer the mixture to a bowl and leave to cool slightly before mixing in the flour, nutritional yeast flakes (or Marmite) and black pepper to taste.
 +
 +Divide the mixture into six portions and, using your hands, mould each portion into a patty shape (about 1.5 cm thick and 8 cm wide).
 +
 +To fry the burgers, heat the 3 tablespoons of vegetable oil in a medium to large frying pan and cook the burgers over a medium heat for about 2 minutes on each side, or until golden brown all over.
 +
 +If cooking on the barbecue, chill the burgers in the fridge or freeze them for a couple of hours. Then grill on both sides until golden brown and cooked through.
 +
 +
 +This recipe comes from Mary McCartney’s new cookbook, At My Table: Vegetarian Feasts for Family and Friends, out now published in hardback by Chatto & Windus.
  
black_bean_burger.txt · Last modified: 2020/01/19 20:40 by zeppo