Mains, Make-ahead

Mexican Bean Burgers

I risk sounding like a broken record, but I’ve been such a busy bee lately. I thought that putting that final citation in my overdue 18-month report would let me breathe a huge sigh of relief, but it brought the fear of my presentation, fear of the viva, and all the lab work that has been put back while I have been writing. I thought that my now-empty weekends would feel like I was frolicking through a beautiful meadow, letting the fresh smells of freedom waft up into my nostrils, but instead I’ve been overcome with the need to see my friends and family that I’ve neglected for months, and the guilt that I still can’t find the time for all of them (I don’t even have that many people to see!). I’m sat here on a Saturday in the lab office, waiting for my cells to do their thing so I can go home and try to cling on to the remainder of my spare time*.

I should have known a PhD would be like this. After all, Liam has been through it, and, along with many others, has tried to warn me of the pains of a PhD student. Somehow I thought it would be different, but no! I have not escaped. Oh well, only another 16 months to go.
At least I can go home and tuck into a tasty Mexican bean burger!

*spare time to worry about not finishing enough work for my PhD,  not having enough time to see my friends, and not having enough time to blog (obviously the most important…)

Fry!

Mash!

Mix!

Shape!

Liam found this recipe on the Delicious Magazine website when looking for something that would feel satisfying enough for a Saturday night to keep us from reaching for the takeaway menu. A vegetarian burger fits the bill perfectly! Anything between two layers of bread tends to go down well, but we tend to try and avoid a carb-heavy diet most of the time. I can make an exception for this Mexican bean burger though, as it is rammed with healthy pulses and delicious toppings.
The tins of mixed pulses I use contain chickpeas, soya beans , black eyed beans, pinto beans, red kidney beans and adzuki beans. There’s a load of fibre and protein packed into each burger, and when topped with red onion, spinach, avocado and jalapeños (our favourite!), makes a wonderfully nutritious meal. I love topping mine with soured cream too!
I eat these in the satisfying knowledge that I’ve got a good portion of soluble and insoluble fibre for the day in there, which is essential for healthy heart and bowel, respectively. Soluble fibre is thought to be effective at lowering our cholesterol levels, while insoluble fibre helps with regularity (if you know what I mean) and keeps you feeling fuller for longer.
Aswell as being super healthy, they are super easy and super handy, as they can be cooked from frozen for a lazy weeknight treat!

To make them, this is all you need:

1 tbsp oil for frying (e.g. rapeseed oil)

1 large red onion (I only had small, so I used 3), chopped

4 garlic cloves, minced

1 red chilli, de-seeded and finely chopped

1 tsp cumin

1 tsp paprika

1 tsp cayenne pepper

1/2 tsp chilli powder (optional)

3 cans (400g) of mixed beans/pulses, rinsed and drained

2 slices of wholegrain bread

1/2 lime, juiced

1 medium free-range egg, beaten

1 handful pf coriander, chopped

To Make:

1. Heat the oil in a pan and cook the onion for 5 minutes until soft, but not browned.

2. Add the garlic, chilli, cumin, paprika, cayenne, chilli powder (if using) and cook for another few minutes

3. Take off the heat and let cool slightly. If you haven’t already, you can drain and rinse the mixed beans/pulses now.

4. Pop the cooked onion/garlic/chilli/spices in a bowl with the mixed beans/pulses, and mash. Mash until approximately half is mushed up, and half still resembles beans. This will give it a nice texture.

5. Whiz up the bread in a blender until it resembles breadcrumbs

6. Add the breadcrumbs, lime juice, egg and coriander and mix it until everything is combined.

7. Shape into burgers of equal size. The size I make mine, I always seem to come out with 9, but you can make this mixture into slightly more or less, depending on your needs.

Don’t they look so appetising?!

If you want to freeze some, place them uncovered on a baking tray lined with greaseproof paper and pop them in the freezer. When they are frozen, portion them out into freezer bags and freeze for up to 3 months (mine never last this long though because they are too tasty).

To Cook:

Fresh: Chill the burgers for 30 minutes in the fridge. Heat 1 tbsp additional oil in a pan, and fry for a few minutes on each side, until golden-brown.

Frozen: Preheat the oven to 220°C (200°C Fan). Place the frozen burgers on a baking tray lined with greaseproof paper. Cover the tray with tin foil and cook for 30 minutes. I usually flip mine over half way through, too. (If you are cooking sweet potato fries too, put the fries in the oven 10 minutes before the burgers, at the same temperature, and flip them over every 10-15 minutes.)

To Serve:

Serve in a wholegrain bun with spinach, red onion, avocado and jalapenos, and top with soured cream. To make it even more tasty, serve with sweet potato fries (it is definitely worth it!)

Stay happy (these burgers are sure to make you!)

Alice x

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