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.”

ADVERTISEMENT

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

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

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.

How to make Rosemary Ferguson’s chickpea traybake

Wise Living Magazine may receive a small commission to help support the running of this site from purchases made from links on this page. Affiliate links do not influence our editorial or articles published by Wise Living.

ADVERTISEMENT

LEAVE A REPLY

Recipe Rating




Please enter your comment!
Please enter your name here

This site uses Akismet to reduce spam. Learn how your comment data is processed.