Black beans are a relatively affordable legume that is rich in fibre and a fairly good source of protein.
As black beans don’t have a complete amino acid profile, it’s a good idea to include an additional plant-based source of protein (such as edamame beans in a salad or mashed tofu in the burger mix) in this meal to ensure you’re getting everything your body needs.
Whether you’re a vegan, vegetarian, or meat-eater looking to add variety to your diet – we’re sure you’ll love this recipe. Developed by our in-house nutritionists, it’s a perfect plant-based alternative to your Friday night burger night.
At Second Nature, our team of nutritionists provide 1-1 support to help people lose weight and change their minds about healthy living. Whatever dietary pattern they choose to follow.
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Prep and cooking time: 30mins
Serves: 8
Ingredients
2 x 400g tins black beans, rinsed and drained
4 spring onions, finely sliced
1 red chilli, deseeded and diced (optional)
1 tsp ground paprika
75g wholegrain breadcrumbs
1 chia/flaxseed egg
1 handful fresh coriander and/or chives, roughly chopped
2 tbsp extra virgin olive oil
Method
- Roughly mash the black beans in a large bowl.
- Combine all the remaining ingredients (except the oil) into the mashed beans and mix well. Season well with salt and pepper.
- Roll the mix into eight even balls and flatten into patties. Place on a plate lined with baking paper, and put in the fridge for 10-15mins.
- Heat 1 tbsp of the oil in a frying pan, over medium heat. Fry 4 of the patties for 3-5mins on each side, or until lightly browned. Use a spatula to turn them just once. Make sure the pan temperature isn’t too high or they can burn.
- Repeat step 4 with the remaining 4 patties.
- Serve one patty in a wholegrain bun with soy yoghurt-based Tzatziki and salad, or have two on their own with your favourite salad.
Second Nature special tip:
Try varying the spices and/or beans in the recipe. You can try haricot, kidney, or cannellini beans instead of black beans.
