Herbed Kidney Bean Veggie Burgers: Easy Meatless BBQ Delight!

Laura’s Veggie Burgers 🍔

Overview:

These healthy alternatives to beef burgers are ideal for barbecues or quick lunches. They’re packed with flavor and nutrients, making them a hit with both kids and adults. Plus, they’re super easy to make, perfect for beginner cooks or anyone looking for a delicious meat-free option.

• Preparation Time: 15 minutes
• Cooking Time: 8 minutes
• Total Time: 23 minutes
• Servings: 6-8 burgers
• Cuisine: Canadian
• Category: Lunch/Snacks
• Keywords: Grains, Beans, Vegetable, Canadian, Kid Friendly, < 30 Mins, Beginner Cook, Stove Top, Easy, Inexpensive

Ingredients:

• 1 can (15 oz) red kidney beans, drained and rinsed
• 1 small red onion, finely diced
• 1 cup plain flour
• 3 tablespoons fresh herbs (such as parsley, cilantro, or basil), chopped
• 2 tablespoons chili sauce (adjust to taste)
• 1 large egg
• 1/2 teaspoon Marmite or Vegemite
• 2 tablespoons vegetable oil (for frying)

Instructions:

1. Prepare the Burger Mixture:

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   • In a large mixing bowl, lightly mash the drained kidney beans using a fork or potato masher.
   • Add the finely diced red onion, plain flour, chopped fresh herbs, chili sauce, egg, and Marmite or Vegemite to the bowl.

2. Combine the Ingredients:

   • Mix all the ingredients together until well combined. You want a uniform mixture with no large chunks of beans remaining.

3. Shape the Burgers:

   • Divide the mixture into 6 to 8 equal portions, depending on how large you want your burgers.
   • Shape each portion into a round patty, about 1/2 to 3/4 inch thick. Lightly dust each patty with flour on both sides.

4. Cook the Burgers:

   • Heat the vegetable oil in a large skillet over medium heat. Alternatively, you can barbecue the burgers on a grill.
   • Once the oil is hot, carefully place the burgers in the skillet or on the grill.
   • Cook the burgers for about 4 minutes on each side, or until they are golden brown and heated through.
   • If using a skillet, you may need to cook the burgers in batches to avoid overcrowding the pan.

5. Serve:

   • Once the burgers are cooked, transfer them to a plate lined with paper towels to drain briefly.
   • Serve the veggie burgers hot, either in a bread roll with your favorite salad ingredients or with a flavorful salsa on the side.

Nutritional Information (Per Serving):

• Calories: 176
• Total Fat: 5.9g
  • Saturated Fat: 0.9g
• Cholesterol: 35.4mg
• Sodium: 25.1mg
• Total Carbohydrates: 23.4g
  • Dietary Fiber: 6g
  • Sugar: 1.4g
• Protein: 8.2g

Tips:

• Customize the burgers by adding your favorite spices or seasonings to the mixture.
• For a gluten-free option, use almond flour or gluten-free breadcrumbs instead of plain flour.
• These burgers can be made ahead of time and stored in the refrigerator for up to 3 days before cooking.
• Serve the burgers with your choice of condiments, such as ketchup, mustard, or barbecue sauce, for extra flavor.

Dad’s Note:

These veggie burgers are a testament to Laura’s culinary skills and her thoughtful gesture of giving Dad a break from the kitchen. Enjoy them with friends and family at your next barbecue or quick meal!