Broad Bean Burgers
17/11/2023I can provide you with a recipe for broad bean burgers, a tasty and nutritious choice for those looking for a plant-based alternative to classic meat burgers. Here is how you can proceed:
Ingredients
- 300 g of husked dried broad beans (if fresh or frozen, about 600 g)
- 1 medium onion, chopped
- 2 cloves of garlic, minced
- 1 teaspoon of ground cumin
- 1 teaspoon of ground coriander
- Salt and pepper to taste
- Extra virgin olive oil as needed
- Breadcrumbs (optional, for added consistency)
- Aromatic herbs to taste (for example, chopped parsley or fresh mint)
Preparation
- If using dried broad beans, soak them in water for 8-10 hours or overnight. If using fresh or frozen beans, ensure they are thawed and cooked until tender.
- Once soaked (or cooked, in the case of fresh beans), drain the beans and blend them in a mixer or with an immersion blender until you obtain a paste that is not too fine.
- In a pan, sauté the chopped onion and garlic in a little oil until they become translucent. Add the cumin and coriander powder and cook for a few minutes, until they become fragrant.
- Mix the blended beans with the onion and spice mixture in a bowl. Add salt, pepper, and the chopped aromatic herbs according to your taste. If the mixture is too moist, you can add some breadcrumbs until the desired consistency is reached.
- Shape the mixture into burgers with your hands, place them on a baking tray lined with parchment paper, and lightly brush each burger with extra virgin olive oil.
- Bake in a preheated oven at 200 °C for about 15-20 minutes, gently turning them halfway through cooking, or until they are golden and crispy on the outside.
- Serve the broad bean burgers hot, accompanied by burger buns and toppings of your choice such as lettuce, tomato, cucumbers, and sauces.
Curiosity
Broad bean burgers are a fantastic plant-based alternative rich in proteins and fibers. These legumes have a long history and were among the first plants cultivated in ancient times. They are particularly popular in Mediterranean cuisine and are often used in dishes like “fava”, a broad bean puree typical of Greek cuisine, or “ful medames”, a dish based on broad beans widespread in Egypt and the Middle East.