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 burgers with avocado and salsa
Equipment
- Non-stick frying pan
- Large mixing bowl
- Baking tray
Ingredients
- 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
Method
- 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.
Nutrition
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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