As a legume lover and someone, who likes to experiment with vegetables, publishing my yummy, fiber-rich kidney bean burger was overdue.
It amazes me time after time, how well beans work in terms of consistency and binding. You don’t need an egg substitute or similar for this veggie burger recipe, because these kidney bean patties consist of only very few ingredients.
That’s what you’ll need
In fact, there are only three main ingredients you’ll need:
red kidney beans (made from scratch or in cans)
onions, roughly chopped or finely minced
rolled oats
The remaining ingredients are spices and can be partly omitted, exchanged or supplemented as desired. But it is the spices that will make or break these tasty burgers, so it is important to choose wisely. I’ve chosen:
Dijon mustard
ground turmeric
miso (if you don’t have it use salt instead)
smoked red pepper powder
parsley
salt and pepper (optional)
Tip: If you can get smoked red pepper powder, grab it! You can also use plain red pepper powder or even chili powder instead, but for an ultimate burger taste experience “smoked red pepper powder” is the cherry on the cake.
How to make kidney bean burgers
Step 1: Puree beans in a food processor or with a blender on high speed.
Step 2: Transfer the mixture to a large bowl together with all other ingredients like oats, onions, turmeric, red pepper powder, Dijon mustard, miso and parsley (except for the oil).
Step 3: Scrunch the patty mixture together with clean hands.
Step 4: Divide into 8 – 12 balls, depending on your preferences and flatten into patties. For best results refrigerate patties for 30 minutes, prior to cooking.
Step 5: Fry the patties on medium heat in a non-stick pan with a bit of olive oil for 2 minutes on each side.
Step 6: Place patties on a with parchment paper prepared baking sheet and bake at 350 F°/ 180 C° for 20 minutes.
These plant based roasts are ideal as patties for vegan burgers, if they are thick enough to fry. If you want to use them as a plant-based side dish, I suggest making smaller patties and you’ll also get more in return.
I usually serve these ultimate burgers with some greens, traditional potato salad and my homemade ketchup. If you love to serve it with a warm sauce then my creamy red bell pepper sauce is a perfect match.
This recipe is always a hit for my family as long as it results in spicy patties. You can screw it up however, if you use too little spices.
2 cans kidney beans, well drained! (extra points if you make them from scratch)
2–3 onions, roughly chopped or finely minced
2 tablespoons Dijon mustard
4 teaspoons ground turmeric
150 grams rolled oats
2 teaspoon (smoked) red pepper powder
1 1/2 teaspoon salt or 2 tablespoons miso
1/3 bunch of fresh parsley, hacked
(or 1 teaspoon dried parsley)
1 tablespoon extra virgin olive oil (EVOO)
Instructions
Puree beans in a food processor or with a blender on high speed.
Add all other ingredients except for the oil.
Scrunch the patty mixture together with clean hands.
Divide into 8 – 12 balls, depending on your preferences.
Flatten into patties.
Heat olive oil in a non-stick pan over a medium heat.
When the pan is hot, fry the red bean burgers for 2 minutes on each side.
Place patties on a baking sheet prepared with parchment paper and bake at 350 F/ 180 C° for 20min.
Notes
Tip 1: Drain your kidney beans well. If the dough is still too wet you can use some whole grain bread crumbs for binding
Tip 2: For best results refrigerate patties for 30 minutes, prior to cooking.
Fiber rich burger
As you can imagine, these plant based burgers are rich in protein due to their high legume content but this is something what you could easily get also from meat based burgers.
The main difference however is that with the bean burgers you get also a huge portion of healthy fiber. Kidney beans are low fat, high fiber foods, while meat doesn’t contain any fiber at all.
Kidney beans are ranking number 6 in the top 10 fiber rich legumes with 6.4 grams of fiber per 100 grams cooked beans (see chart below). With a black bean burger recipe you could even maximize your fiber intake.
In combination with oats any bean burger is a real fiber power house. With its low fat content it is also perfectly suitable for weight management.
