RECIPE: Red Rice, Kidney Bean & Sunflower Seed Burgers

A plant based diet is one that is just that – a diet based on plants! 

It doesn’t mean that you exclusively munch on leaves but instead opt to make natural produce the majority of your daily fare.

Aside from the numerous health benefits that increased consumption of natural foods brings there is also the secondary bonus that plants, grains, pulses, beans etc all tend to be a lot more cost effective (cheaper by any other name!) than organic animal products. They are also exceptionally versatile so once you’ve clicked into the ‘veggie centric’ mindset you’ll suddenly realise the culinary bounty you’ve unearthed!

These burgers combine all those principles – plant based, super cheap, hugely satisfying & delicious oh and exceptionally easy of course 🙂

 

Makes 4 burgers

  • 1 cup cooked red rice
  • 1 x 400g red kidney beans
  • 1/2 cup sunflower seeds
  • 1 medium red onion
  • 1 stick celery
  • 1/2 fresh chilli
  • 2 small cloves garlic
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried mint
  • A pinch of salt & plenty of freshly ground black pepper
  • 1-2 teaspoons chickpea flour (AKA gram flour)
  • 1 teaspoon baking powder
  • 1/2 teaspoon coconut oil
  1. Preheat the oven to 200°C.
  2. Finely dice the onion and place into a sauté pan with the coconut oil, cook on a gentle heat whilst you prep the other vegetables.
  3. Finely dice the celery and add to the pan with the onions after 2-3 minutes, cover with a lid and leave to sweat.
  4. Finely dice the chilli and either crush or grate the garlic, add these to the pan too and recover with the lid. Continue to cook for another 5-6 minutes until the vegetables are translucent and softened (but not mushy).
  5. Place the kidney beans and half of the rice into a food processor and blend to a purée, transfer to a large bowl and add the rest of the rice, dried herbs, baking powder, salt & pepper. Mix well then add the softened vegetables and seeds before thoroughly mixing again.
  6. Your mix should be wet enough to form patties and hole together but not too moist, add 1 teaspoon of the chickpea flour and test how well it holds together, if it’s still quite sticky add the second.
  7. Line a baking tray with parchment paper, form 4 large patties from your mix, arrange on the paper and place in the oven.
  8. Bake for 30 minutes until crisp and hot all the way through, serve immediately with hot wholemeal pitta bread, a crunchy leaf salad and sliced avocado or leave to cool.
  9. They will keep in the fridge for 4-5 days, either serve cold or reheat in a hot oven for 20 minutes.

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