Charity Chomp: You're the bun that I want! Mini veggie bean burgers

Friday 24 March 2023

For this week's Charity Chomp, Caring Cooks has shared "a real family favourite", which is also one of the recipes from its Let's Get Cooking Programme in schools.

The charity, which provides nutritious food to families across the island as well as hot meals and cooking education in schools, recommended serving the mini veggie bean burgers with home-made potato wedges and a side salad.

This "quick and easy recipe" uses kidney beans, which Caring Cooks say are "an excellent plant-based source of protein essential for building and maintaining muscle tissue" and are also rich in "various minerals, vitamins, fibres, antioxidants".

ALLERGY WARNING: Contains gluten.

(Makes eight)

Mini veggie bean burgers

Ingredients:

• 440G tin of drained kidney beans 

• 300g roasted vegetables such as potato, carrot, butternut squash 

• 1 garlic glove pinch of Coriander 

• Pinch of Cumin

• Four tablespoons of breadcrumbs or crushed crackers 

• Eight small wholemeal burger rolls (See allergens on packet)

Optional:

• Pinch of Chilli powder

• Fresh chillis

Garnishes:

• Lettuce

• Tomato

• Red onion

• Avocado

Equipment:

• Knife

• Vegetable peeler

• Mixing bowl

• Weighing scales

• Garlic press

• Spatula Fork

• Baking tray

Method:

1. Pre-heat the oven to 220°C, Fan 200°C, Gas Mark 7.

2. Peel then dice the vegetables. Place onto the baking tray and roast. Allow to cool before mashing with a fork.

3. Mash the kidney beans using a fork.

4. Place the vegetables, kidney beans, garlic and spices into a mixing bowl, combine using a spatula.

5. Divide The mixture equally into eight, roll into balls.

6. Gently flatten the balls onto the breadcrumbs to coat.

7. Place the veggie burgers onto a lined baking tray, bake for 15 to 20 mins or until cooked.

8. Prepare the rolls and any garnishes.

9. Remove the burgers from the oven when they are cooked, place the burger onto the roll, garnish and serve.

Remember, there's one key rule with Charity Chomp... if you think it's delicious, donate!

Click HERE to support Caring Cooks. 

This recipe first featured on Bailiwick Wellbeing, your free guide to wellness in work and island life to help you start the weekend - and week ahead - in the right way. Sign up now here.