Bean Burgers

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

Ingredients

• 400 g of beans, already cooked (for example borlotti, cannellini or chickpeas)
• 1 small onion, finely chopped
• 2 cloves of garlic, chopped
• 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 a potato masher until you have a uniform 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, smoked paprika, cumin, salt, and pepper to taste.
4. Combine all the ingredients until you have a dough that can be easily shaped. If it’s too moist, add more breadcrumbs; if it’s too dry, you can add a tablespoon of water.
5. Form burgers with your hands, pressing the mixture firmly.
6. Heat a drizzle of oil in a non-stick pan and cook the burgers for about 4-5 minutes per side, until they are golden brown and crispy on the outside.
7. Serve hot, accompanied by hamburger buns, salad, tomato, sauces, or condiments of your choice.

Curiosity

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

Happy cooking and enjoy your vegetable burgers!