Want something hearty and filling that won’t scupper your training regime?

“These protein-packed burgers are really easy to make and are a super tasty way of adding plant protein to your diet,” says nutritionist and former athlete, Anita Bean. “Red kidney beans are a brilliant source of prebiotic fibre that helps promote the growth of healthy bacteria in your gut. You can substitute chickpeas, borlotti beans or black beans if you prefer.”


Give them a go…

Mexican bean burger (Adrian Lawrence/PA)
(Adrian Lawrence/PA)
Mexican bean burger (Adrian Lawrence/PA)
Print Recipe
Nutrition Facts
Mexican bean burgers with avocado and salsa
Amount Per Serving
Calories 431 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2g13%
Sodium 543mg24%
Potassium 857mg24%
Carbohydrates 61g20%
Fiber 15g63%
Sugar 8g9%
Protein 16g32%
Vitamin A 3010IU60%
Vitamin C 20mg24%
Calcium 116mg12%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.

Mexican bean burgers with avocado and salsa

Meat-free burgers that are big on flavour
Cook Time35 mins
Course: Main Course
Servings: 4
Calories: 431kcal
Author: Anita Bean


  • Non-stick frying pan
  • Large mixing bowl
  • Baking tray


  • 1 tbsp light olive or rapeseed oil plus extra for brushing
  • 1 onion finely chopped
  • 1 garlic clove crushed
  • 200 g cooked vegetables (such as carrots, sweet potatoes, butternut squash)
  • 400 g tinned red kidney beans rinsed and drained
  • A pinch dried chilli flakes
  • 1/2 tsp paprika
  • 50 g day-old wholemeal bread
  • 1/2 tsp ground cumin
  • Salt and freshly ground black pepper to season
  • 4 tbsp oats or sesame seeds
  • 4 Wholemeal baps

For the salsa:

  • 1 large ripe tomato skinned deseeded and finely diced
  • 1 tbsp fresh coriander chopped
  • 1/2 tsp finely chopped fresh chilli (or to taste)
  • 1 small clove of garlic crushed
  • 1 small clove of garlic crushed
  • 1 tsp olive oil
  • 1/4 red onion finely chopped
  • 1 tbsp lemon or lime juice

To serve:

  • Rocket and a large avocado sliced


  • Pre-heat the oven to 190°C/170°C fan/gas mark 5
  • Heat the oil in a non-stick frying pan over a medium heat. Add the onions and cook for three minutes until translucent. Add the garlic and continue cooking for a further minute.
  • Place the onion mixture, vegetables, beans, chilli flakes, paprika, bread and cumin in a food processor and blitz until well combined. Season with salt and freshly ground black pepper. Alternatively, place in a large mixing bowl and mash together with a potato masher or fork until well combined.
  • Shape the mixture into four large burgers. Put the oats or seeds on a plate and coat the burgers.
  • Place the burgers on an oiled baking tray then brush with olive oil. Bake in the oven for 25–30 minutes until they are lightly browned and crisp on the outside.
  • In a separate bowl, make the salsa by combining all the ingredients together.
  • Place burgers in toasted wholemeal baps with rocket, slices of avocado and tomato salsa.


Calories: 431kcal | Carbohydrates: 61g | Protein: 16g | Fat: 16g | Saturated Fat: 2g | Sodium: 543mg | Potassium: 857mg | Fiber: 15g | Sugar: 8g | Vitamin A: 3010IU | Vitamin C: 20mg | Calcium: 116mg | Iron: 5mg

The Runner’s Cookbook: More Than 100 Delicious Recipes To Fuel Your Running by Anita Bean, photography by Adrian Lawrence, is published by Bloomsbury Sport.

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