Bean Burgers

Bean burgers are an excellent alternative for those following a plant-based diet or looking to consume less meat. Let’s see together how to prepare a basic version of these burgers, which you can then enrich and customize to your liking.

Ingredients

• 400 g of beans, already cooked (for example borlotti, cannellini or chickpeas)
• 1 small onion, finely chopped
• 2 garlic cloves, minced
• 1 carrot, grated
• 100 g of breadcrumbs
• 30 g of whole wheat flour (or oat flour or chickpea flour for gluten-free variations)
• 1 tablespoon of soy sauce (or tamari for a gluten-free version)
• 1 teaspoon of smoked paprika
• 1 teaspoon of ground cumin
• Salt and pepper to taste
• Extra virgin olive oil for cooking

Preparation

1. In a large bowl, mash the beans with a fork or potato masher until you obtain a homogeneous consistency but with some whole pieces for texture.
2. Add the chopped onion, garlic, grated carrot, breadcrumbs and whole wheat flour. Mix well.
3. Season with soy sauce, paprika, cumin, salt and pepper to taste.
4. Combine all the ingredients until you obtain a dough that can be easily shaped. If it is too wet, add more breadcrumbs; if it is too dry, you can add a tablespoon of water.
5. Shape the burgers with your hands, pressing the dough firmly.
6. Heat a drizzle of oil in a non-stick pan and cook the burgers for about 4-5 minutes per side, until golden and crispy on the outside.
7. Serve hot, accompanied by burger buns, salad, tomato, sauces or toppings of your choice.

Fun Facts

Bean burgers originated from the need to find nutritious and tasty alternatives to meat. They can be customized according to personal tastes and local culinary traditions. For example, you can add aromatic herbs like basil or parsley for an Italian touch, or a pinch of oregano and chili for a more Mediterranean flavor.

Enjoy preparing and bon appétit with your vegetable burgers!