- 1 onion
- 1 cup red beans (raw) or 3 cup (cooked; jarred is fine)
- 2-3 medium-sized carrots
- 3 tablespoons breadcrumbs or oat flakes or cooked rice
- 2 tablespoons olive oil
- 1 garlic clove
- Fresh parsley
- Salt and spices to taste
Step by step
1.Cook the beans as cooked typically, or clean and drain the jar of cooked beans
2.Meanwhile, chop garlic clove and onion and fry with the olive oil; when they start to brown, add grated carrot, and turn a few times until it tenders.
3.When it tenders, add cooked and drained beans and the spices to taste. Mix and mash everything.
4.Keep mashing so the beans start to break.
5.Once mixed, turn off the heat and add breadcrumbs (or oat flakes or cooked rice) and the chopped parsley.
6.Pour mixture in a bowl and let cool.
7.Shape burgers with hands or pasta cutter so it has a better shape
8.They can be frozen and fried straight from the freezer.
Legumes are the best vegetable protein foodstuff and, in general, we do not eat them that much. It would be good to gradually make them part of our daily diet while reducing red and processed meat. Replace sausages or nuggets for vegetable burgers.
Kids can help shape the burgers. These burgers pair perfectly with salad!