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
Servings: 4
Calories: 431kcal
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