Bean burger with basil tzatziki

Introducing our incredible Beany Burger recipe with Basil Tzatziki! This delicious vegetarian snack is not only incredibly tasty, it also packs a powerful nutritional punch. Made with a blend of healthy ingredients like beans and fresh herbs, these burgers are bursting with flavor and deliciousness. Packed with protein and essential vitamins, every bite contributes to your daily goal of 5 pieces a day. But that’s not all – the accompanying basil tzatziki gives these burgers a refreshing touch and takes them to a whole new taste experience. Get ready to satisfy your cravings guilt-free with this super healthy vegetable treat!

Ingredients

  • 50g pine nuts
  • 425g can of borlotti beans, drained and rinsed
  • 1 small red onion, finely chopped
  • 2 tbsp dried tomato paste
  • 85g fresh breadcrumbs
  • 1 tbsp fresh thyme leaves or 1 tsp dried
  • 1 egg, beaten
  • Sunflower oil, for frying
  • Basil tzatziki (see separate recipe)
  • Flatbread, tortilla or flatbread

Preparation steps

method

  1. Place a skillet over medium heat and lightly toast the pine nuts for 2-3 minutes or until golden brown. Remove from pan and set aside.
  2. Place the borlotti beans in a large bowl and mash well with a potato masher or fork.
  3. Add pine nuts, onion, tomato paste, half the breadcrumbs, thyme and egg.
  4. Taste and then mix gently until the ingredients are well blended.
  5. Using slightly moistened hands, shape the mixture into 4 burgers.
  6. Coat the outside of each burger with the remaining breadcrumbs.
  7. Cover and let rest in the refrigerator for at least 30 minutes.
  8. To prepare the burgers: Heat a thin layer of sunflower oil in a large frying pan and fry until golden brown, 3-4 minutes on each side.
  9. Drain on paper towels, then serve in warm flatbreads, tortillas or pittas and spoon over the basil tzatziki.

Nutritional Information

kcalfatsaturatescarbohydratesSugarfiberproteinSalt
350 22g 3g 29g 2g 4g 11g 1g

Equipment and tools

  • food processor
  • Fine cutting board
  • Sharp knife
  • Large mixing bowl
  • Fork or potato masher
  • frying pan
  • Slotted spatula
  • Paper towels

Allergen information

This recipe contains the following allergens:

  • Pine nuts
  • egg

Please ensure all ingredients are suitable for your dietary needs and restrictions.

Storage and leftovers

The bean burgers can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, gently heat in a skillet or oven until warmed through.

The basil tzatziki can also be stored in an airtight container in the refrigerator for up to 3 days. Stir well before serving.

Leftover flatbreads, tortillas, or flatbreads can be stored in a zip-top bag or tightly wrapped in plastic wrap and kept at room temperature for up to 2 days.

Health Benefits of Bean Burgers with Basil Tzatziki

Bean burgers with basil tzatziki are not only a delicious and filling dish, but they also offer numerous health benefits. Packed with nutritious ingredients, these burgers make a healthy meal. Let’s take a look at some of the health benefits of the key ingredients used:

Borlotti beans

The main ingredient in these burgers, borlotti beans, is a type of legume with an impressive nutritional profile. They are an excellent source of plant-based protein, making them a great alternative to meat. Protein is essential for tissue repair, muscle growth and overall immune function.

Borlotti beans are also rich in fiber, which aids digestion, promotes satiety and helps regulate blood sugar levels. In addition, they contain a number of vitamins and minerals such as iron, magnesium and folic acid, which play an important role in maintaining optimal health.

Pine nuts

Not only do pine nuts add a delicious crunch to these burgers, but they also provide numerous health benefits. They are an excellent source of heart-healthy monounsaturated fats, which help lower bad cholesterol and reduce the risk of heart disease.

In addition, pine nuts are rich in essential nutrients such as vitamin E, vitamin K and magnesium. Vitamin E is a powerful antioxidant that protects cells from free radical damage, while vitamin K is important for blood clotting and bone health. Magnesium, on the other hand, is involved in over 300 biochemical reactions in the body and contributes to nerve and muscle function.

Red onion

Red onions not only add a flavor kick to burgers, but also offer several health benefits. They are known for their high levels of antioxidants, particularly flavonoids, which have been linked to a reduced risk of chronic diseases such as heart disease and certain types of cancer.

Red onions are also a good source of fiber and contain compounds with anti-inflammatory properties. Including them in your diet can help support a healthy immune system and reduce inflammation in the body.

Dried tomato paste

Sun-dried tomato paste not only adds a touch of savory flavor to these burgers, but it also offers a number of health benefits. Tomatoes are rich in lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease and certain cancers.

Tomatoes are also a good source of vitamin C, which supports immune function and helps the body absorb iron from plant foods. They also contain other beneficial compounds such as potassium and vitamin A.

thyme

Whether fresh or dried, thyme gives these burgers more than just a pleasant aroma. Thyme contains essential oils that have antimicrobial and anti-inflammatory properties. Traditionally it is used for respiratory problems such as coughs and bronchitis.

Thyme is also a rich source of antioxidants and contains a variety of vitamins and minerals, including vitamin C, vitamin A, iron and manganese.

By combining all of these nutrient-dense ingredients, bean burgers with basil tzatziki create a healthy and flavorful meal. Whether you’re a vegetarian or simply want to incorporate more plant-based options into your diet, these burgers are a great choice to boost your overall health and well-being.

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