I have been blessed with light. These last days were not so gloomy, I saw the sun everyday !
Even though I don’t like to call it burger, because it’s a reference to meat I couldn’t find any other suitable name. Beans and mushroom mash formed intro circles and then fried a bit on both sides, bean bread bun filling, uhm beans patty. I’m not very good with names but you get the idea.
I know, vegan burgers are not so healthy either. Anything fried is not healthy, fried food produces toxic compounds that you eat; this happens when the normal stable fats chemically transform though heat into trans-fats, which can increase your heart attack risk, can cause degenerative brain diseases and are linked to some types of cancer. But with this burger I pretend I’m not frying I am just heating them on both sides with a bit of oil 🙂
Everything in the burger is somewhat cooked already so if you don’t want to fry them, you don’t have to. Just form the shape in your hands and place it on the bread bun. If you don’t want to eat it on a bread bun, you don’t have to, just eat it with a salad! This is the beauty when cooking with whole, clean foods. Everything you prepare it’s gonna to be awesome and tasty.
Did you know that kidney beans are a great source of fibre and if you combine them with whole grains like rice or whole wheat pasta you get a combination of protein that can be compared with that in red mean or dairy products. They are also a great source of minerals. I usually boil beans, store them in a sealed container in the fridge and just add a handful of them in my salad.
Vegan bean and mushroom burger
makes 7-8 servings
adapted from : Vegan – 100 everyday recipes
Ingredients:
400 grams of kidney beans, boiled or canned
1 onion – finely chopped
120 grams of mushrooms – chopped
1 large carrot – grated
70 grams of porridge oats
3 tbs of soy sauce
salt, pepper, a bit of coconut oil
Method:
1. Mash the beans with a potato masher.
2. Melt the coconut oil in the pan, add onion, cook for 2 mins then add the mushrooms and carrot and cook further for about 5 mins.
2. Add the veggie to the mashed beans, add the oats, soy sauce, salt and pepper and this is the moment you can add some of your favourite condiments. Mix everything.
3. Preheat a grill pan or a normal pan, form the mixture into burgers, brush oil on one side and put it in the pan with the oil side down. Cook for 2-3 mins, brush the other side with oil and turn for 2-3 mins. You can dust the burger with a bit of flour on both sides, if desired.
Serve them on whole wheat buns with salad, tomatoes, avocado and watercress or whatever toppings you like. I found out it goes very well with the leftover pistou I had from the other day.
If you don’t want to make all the burgers, this was the case with me, just store them in the fridge in a sealed container. They should keep for 2 or 3 days.
