Curry Kidney Bean Veggie Burgers

11 70 82
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 15
Curry Kidney Bean Veggie Burgers
Health Highlights

Ingredients


2 tbsp Flaxseed meal (ground) (for flax eggs)
6 tbsp Water (for flax eggs)
4 cup Red kidney beans, canned, drained (rinsed)
4 medium Carrots
1/2 medium Yellow onion
1 clove(s) Garlic
1/2 tsp Cumin
1/2 tsp Curry powder
1/2 cup Almond flour/meal, Bob's Red Mill
1 tbsp Lemon juice
1 pinch Sea Salt

Instructions


  1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
  2. Add the flaxseed meal and water to a dish and stir. Let rest for 5 minutes to thicken to make the flax egg.
  3. Meanwhile, in a food processor, pulse the kidney beans a few times to break them down being careful to not fully puree them. Remove and put in a bowl.
  4. Next, add the carrots, onion, and garlic to the food processor and pulse until finely diced. Add to the bowl with the kidney beans.
  5. Add the flax egg, cumin, curry powder, almond flour, lemon juice, and sea salt to the bowl and mix well. Add a splash of water if the mixture is too dry to work with.
  6. Form the mixture into quarter-cup-sized patties and place on the baking sheet. Bake for 60 minutes, flipping halfway through then remove and let cool.
  7. Serve on your choice of bun with your favorite condiments, toppings, and sides! See suggestions below in the recipe notes.
     

Notes:

Quick Tips:

  • Suggested condiments and toppings:
    • Dollop of 0% MF plain Greek yogurt + reduced-sodium salsa + sliced avocado + romaine lettuce
    • Tzatziki + red onion + tomato + spinach + sprinkle of feta
    • Low-fat mayo + pineapple ring + red onion + chopped cilantro
    • Hummus + slices of roasted zucchini, bell pepper, and eggplant + low-fat goat cheese
  • Suggested sides: 
    • Roasted potato wedges or root vegetable medley (beets, carrots, parsnips, etc.)
    • Baked or mashed sweet potato
    • Steamed or sauteed vegetables
    • Side Salad with vinegarette or reduced fat/sodium salad dressing


Nutrition Highlight:

  • Red Kidney Beans are a great source of plant-based protein and high in fiber which helps to promote good digestion.

Nutrition Facts

Per Portion

Calories 82
Calories from fat 24.3
Calories from saturated fat 2.4
Total Fat 2.7 g
Saturated Fat 0.3 g
Trans Fat 0
Polyunsaturated Fat 0.4 g
Monounsaturated Fat 0.1 g
Cholesterol 0
Sodium 112 mg
Potassium 193 mg
Total Carbohydrate 11.9 g
Dietary Fiber 4.2 g
Sugars 1.2 g
Protein 4.6 g

Dietary servings

Per Portion


Meat Alternative 0.5
Vegetables 0.6

Energy sources


Pygal48%467.5637647280116189.2860165683278230%316.84107613868514255.9180830023452722%323.32390150207345128.008341123291148%30%22%CarbohydratesFatProtein

Meal Type(s)

Lunch
Main




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