Food Tweaks

Red Bean Hamburgers (8 hamburgers approx.)

Step by step

  • Cook the beans according to packet instructions, or clean and drain a jar of cooked beans.
  • Meanwhile, chop garlic clove and onion and fry with the olive oil; when the vegetables start to brown, add grated carrot and turn a few times until tender.
  • Add cooked and drained beans and spices to taste. Mix and mash everything.
  • Keep mashing so the beans start to break up.
  • Once mixed, turn off the heat and add breadcrumbs (or oat flakes or cooked rice) and the chopped parsley.
  • Pour mixture in a bowl and cool.
  • Shape hamburgers by hand or with a pasta cutter so they are round and flattish.
  • They can be frozen and then fried straight from the freezer.

Ingredients

  • 1 onion
  • 250 g red beans (dried) or 700-750 g (cooked)
  • 2-3 medium-sized carrots
  • 3 tablespoons breadcrumbs or oat flakes or cooked rice
  • 2 tablespoons olive oil
  • 1 garlic clove
  • Fresh parsley
  • Salt and spices to taste

Tips

  • Legumes are the best vegetable protein foodstuff and, in general, we do not eat them that much. It would be good to gradually make them part of our daily diet while reducing red and processed meat. Replace sausages or nuggets for vegetable hamburgers.
  • Kids can help shape the hamburgers. These hamburgers pair perfectly with a salad!
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