Tag Archives: bean burgers

Lean and Bean Burgers.

18 August, 2016 Priya Leave a comment

So one of the ways I get inspiration for meals and recipes is to go shopping. This week I went to Asda, not our usual supermarket but we went as someone had told me they had skipping ropes and hula hoops reduced right down. Just to interject here, shopping with a 3 month old, almost 3 year old and 5.5 year old on your own is madness. Of course by time I had navigated getting a baby and 2 kids into the car, found the shop, out of the car, across the car park, into and around the trolley and into the shop – there had sold them all. Never one to like a wasted journey we had a little walk around and stocked up on a few essentials/not-so-much-essentials-but-childrens-requests. Did I mention the madness of shopping with 3 small people?!

I love looking at new food products. They seem to be coming onto the market continually. So when perusing the reduced section (I can’t step away from a bargain) I found “Lean and Bean Mince”. It is 60% beef and 40% beans. I love this. Adding the beans means you use less beef and more plant protein, making it lower in total and saturated fat but still high in protein and it is also saving you pennies. Normal lean beef mince was £7.80/kg for a 500g pack and this was £4.38/kg. It is also exactly the advice I often dish out to people: “bulk out your meat dishes by adding plant protein such as lentils, beans and other pulses”. Potentially a new health food product that is actually good!

NB: If you can’t get this mince then why not add a tin of chopped kidney beans to your mince and make it a 60/4-0 mix yourself?

Getting home I was then left with the dilemma of what to make with the new mince. Too many ideas, too little time. As I was cooking with the help of all the small people, I went for burgers. My thought being I could do it in stages and they may like to get their hands messy and help. Turns out they didn’t want to help, but they did want to help eat them at tea time.

This mince is definitely tasty, it does taste more like a veggie mince and is dryer than a normal beef version, but that is to be expected. It tasted good and held together well for burgers. We had some left so I used them the next day in a tomato based sauce for a pasta bolognaise that was very nice. I love it when you manage to cook 2 meals in one hit 🙂

Lean and Bean Burgers

2016-08-17 22:40:39

Serves 4

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Prep Time

15 min

Cook Time

15 min

Prep Time

15 min

Cook Time

15 min

Nutrition Facts

Serving Size

207g

Servings

Amount Per Serving

Calories 179

Calories from Fat 8

% Daily Value *

Total Fat 1g

Saturated Fat 0g

Trans Fat 0g

Polyunsaturated Fat 0g

Monounsaturated Fat 0g

Cholesterol 0mg

Sodium 266mg

11%

Total Carbohydrates 34g

11%

Dietary Fiber 11g

44%

Sugars 4g

Protein 10g

Vitamin A

108%

Vitamin C

31%

Calcium

Iron

15%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Does this look wrong?

Ingredients

1 medium courgette
2 medium carrots
2 cloves of garlic
1 small onion
large handful of parsley (including stalks)
400g lean and bean mince
1tbsp balsamic vinegar
pinch dried rosemary
Zest and juice from 1/2 lemon

Instructions

Using a grater or food processor grate the courgette, carrots, onion, garlic and parsley.
Mix the veggies in with the mince and all other ingredients.
Shape into patties with your hands and place onto a lined, greased baking tray.
Place in the fridge to firm up for a minimum 30 minutes.
Preheat the oven to Gas Mark 6.
Bake for 15 minutes.

By Priya Tew, Dietitan UK

beta

calories

179

fat

protein

10g

carbs

34g

Dietitian UK https://www.dietitianuk.co.uk/

Family Meals, Gluten Free, Other, Recipes, Special Diets, Weaning, Wheat Free

Spicy Bean Burger Heaven

26 August, 2012 Priya Leave a comment

I love bean burgers. They are one of those foods that want me make to turn vegetarian. But they just aren’t one of those things that I make very often. Till now.

Tonight was one of those evenings where I hadn’t got round to planning dinner, so I turned to the fridge for inspiration…. the bowl of kidney beans was calling my name. We also had carrot and courgette’s eyeing me. Bingo.

I’ll be honest, I wasn’t expecting these to work well as I literally threw them together on a whim, but in my experience that’s often when my best recipes occur. In my opinion this is one of them.

A great recipe for Family Meals, for weaning, it’s vegetarian, gluten free, wheat free, dairy free….need I say more?! Oh, hold on… ITS TASTY!

Ingredients:

1 tin kidney beans

2 carrots

1 courgette

1 onion

2 cloves garlic

1 tsp cumin

1 tsp coriander

1 tsp garam masala

1 tsp Curry powder (I used a Sri-Lanka blend, use your favourite mix)

1 tbsp mixed fresh herbs or a pinch of dried

seasoning

Method:

I am a complete cheat. I used my food processor. To do this – place the beans, carrot, courgette, onions, garlic in the food processor and provess until finely chopped.
If you don’t have a food processor then grate the carrot and courgette, finely chop the beans, onion and garlic.

Shape the mix into large patties, pressing the mixture firmly together. I made 5 patties in total.
Place on a greased baking tray, pop into the fridge for 30 minutes to firm up. (You could make ahead to this stage and cook later or freeze them at this stage).

Dietitian UK: Bean Burger's Firming Up — Dietitian UK: Bean Burger’s Firming Up

Cook in a large pan or on a griddle, turning part way through cooking.
I served ours with salad and potato wedges.

Dietitian UK: Homemade Bean Burgers and Salad

Seriously yummy.

Gluten Free, Recipes

Mushroom and Bean Burgers – Gluten Free

22 June, 2012 Priya 2 Comments

Looking for something yummy to make that is gluten free and healthy for all those summer BBQ’s? Here is my version of a Bean and mushroom burger, it’s low fat, healthy and best of all it’s gluten free.

This is also a great way to use up stale bread so non of it gets wasted. These burgers will freeze well and are a great vegetarian alternative to beef burgers. Also great for little ones, you can make them smaller so easier for tiny fingers and rest assured they are packed with protein, veggies and no salt 😉

Ingredients:

400g/1 tin beans (kidney, cannellini or whatever you have)

100g mushrooms

100g Gluten Free bread made into breadcrumbs

1 egg

1 tsp mixed herbs

1/2 tsp chilli

1/2 tsp cumin

Drain and rinse the beans, then place in a food processor. If you don’t have a food processor you can use a hand held blender or a potato masher.
Blend the beans and then add the mushrooms, breadcrumbs, herbs, spices and egg and mix well.
Make the mix into either 4 large burgers or 8 smaller ones by rolling it in your hands and flattening it slightly.
Place the burgers onto a greased baking tray and refrigerate until needed.

These can either be grilled or put onto the BBQ.
I suggest serving with homemade guacamole and salad.

Dietitian UK: Mushroom and Bean Burgers cooked

Guacamole:

2 avocados

1/2 lime

pinch of chilli

1 clove garlic

season

Slice the avocado in half and remove the stone, then use a spoon to scoop out the flrsh and mash the flesh using a fork.
Add the juice of half a lime, the chilli and crushed garlic and mix.
Season to taste.

Freelance Dietitian specialising in helping those with Eating Disorders and a Media Spokesperson for the profession.