Bean Burgers

Bean Burgers Recipe - Vegetarian Recipe with Kidney Beans and Brown Rice

Preparation time: 15 minutes | Cooking time: 10 minutes | Servings: 2 |

Vegetarian diet

Introduction

Bean burgers offer a delightful and nutritious alternative to traditional meat burgers. This recipe combines kidney beans, brown rice, and a blend of spices to create a savory, satisfying patty that's both easy to make and delicious. Perfect for vegetarians, vegans, or anyone looking to incorporate more plant-based meals into their diet, these bean burgers are sure to be a hit at any table.

History

The concept of bean burgers has its roots in vegetarian cuisine, gaining popularity as more people started looking for meatless alternatives that still provided ample protein and flavor. Over the years, various legumes, grains, and spices have been experimented with, leading to a wide array of recipes. This particular bean burger recipe, with its use of kidney beans and brown rice, is a nod to the classic combination of beans and grains which provides a complete protein, making it a staple in vegetarian diets.

Ingredients

1 can of kidney beans
2 cups of cooked brown rice
2 tbsp of ketchup
0.5 tsp of garlic powder
1 tsp of oregano
0.13 tsp of thyme
0.25 tsp of sage
salt and pepper to taste
0.25 cup of finely chopped onion

How to prepare

Combine all the ingredients in a large bowl and mix thoroughly.
Shape the mixture into 6 patties and cook them in a non-stick pan until they are browned on both sides.
I recommend serving 3 patties per portion.

Variations

Feel free to experiment with different types of beans, such as black beans or chickpeas, for variation in flavor and texture. Adding finely chopped vegetables, such as bell peppers or carrots, can also enhance the nutritional profile and taste of the burgers.

Cooking Tips & Tricks

To ensure your bean burgers hold together well and have a great texture, make sure your brown rice is cooked until just done - overcooking can make the mixture too mushy. Additionally, thoroughly draining and mashing the kidney beans will help in forming patties that don't fall apart. For an extra flavor boost, consider sautéing the onions before adding them to the mix.

Serving Suggestions

These bean burgers can be served on whole-grain buns with your favorite toppings, such as lettuce, tomato, and avocado, for a classic burger experience. They also pair well with a side salad or roasted vegetables for a lighter meal.

Cooking Techniques

For a crispier exterior, consider baking the patties in the oven at 375°F for about 10-15 minutes on each side, or until they're golden brown. This method can also be more convenient if you're making a large batch.

Ingredient Substitutions

If brown rice isn't available, quinoa or bulgur wheat make great substitutes and offer similar nutritional benefits. For a gluten-free option, ensure your ketchup and spices are suitable, and consider using tamari instead of soy sauce if adding for extra flavor.

Make Ahead Tips

These bean burgers can be prepared in advance and stored in the refrigerator for up to 3 days before cooking. Alternatively, you can freeze the uncooked patties between layers of parchment paper for up to a month, making them a convenient, quick meal option.

Presentation Ideas

Serve your bean burgers on colorful plates with a side of sweet potato fries and a small bowl of homemade coleslaw for a visually appealing and balanced meal. Garnishing with fresh herbs can also add a touch of elegance.

Pairing Recommendations

A light, crisp salad with a vinaigrette dressing complements the savory flavors of the bean burgers well. For beverage pairings, consider a fruity white wine or a refreshing craft beer.

Storage and Reheating Instructions

Leftover cooked bean burgers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in a pan over medium heat until warmed through, or in the microwave for 1-2 minutes.

Nutrition Information

Calories per serving

Each serving of these bean burgers contains approximately 200-250 calories, making them a lower-calorie option compared to traditional burgers. This calorie count allows for flexibility in meal planning, whether you're looking to maintain, lose, or gain weight.

Carbohydrates

Each serving of these bean burgers is a good source of carbohydrates, primarily from the brown rice and kidney beans. Carbohydrates are essential for energy, and the complex carbs found in this recipe provide a steady source, making these burgers a great meal option for active individuals.

Fats

These bean burgers are low in fat, with the small amount present primarily coming from the kidney beans. This makes them a heart-healthy option, especially when compared to traditional beef burgers.

Proteins

Protein is a standout nutrient in this recipe, with kidney beans and brown rice together offering a complete amino acid profile. This makes each serving a substantial source of protein, which is crucial for muscle repair and growth.

Vitamins and minerals

Kidney beans are a fantastic source of various vitamins and minerals, including potassium, magnesium, and iron. These nutrients play vital roles in maintaining healthy blood pressure, muscle function, and oxygen transport throughout the body.

Alergens

This recipe is free from most common allergens, including dairy, nuts, and gluten (ensure your ketchup and spices are gluten-free if necessary). However, always check individual ingredient labels if you have specific allergies.

Summary

Overall, these bean burgers are a nutritious, balanced option that provides complex carbohydrates, lean protein, and essential vitamins and minerals, all while being low in fat and calories. They're an excellent addition to any diet, offering health benefits and great taste in one package.

Summary

This bean burger recipe offers a delicious, nutritious alternative to traditional meat burgers, packed with protein, vitamins, and minerals. With various serving suggestions and the ability to customize the recipe to your liking, these burgers are versatile and suitable for any meal. Whether you're a long-time vegetarian or just looking to incorporate more plant-based foods into your diet, these bean burgers are sure to satisfy.

How did I get this recipe?

The first time I saw this recipe, I knew it was something special. It was a chilly autumn day, and I was visiting my dear friend Mary at her cozy farmhouse. As soon as I stepped inside, I was greeted by the warm, comforting aroma of homemade food wafting through the air.

Mary was bustling around the kitchen, a twinkle in her eye as she prepared lunch for us. She had a pot of hearty vegetable soup simmering on the stove, and a platter of freshly baked bread cooling on the counter. But what caught my attention the most were the bean burgers she was shaping with her hands, a mischievous smile playing on her lips.

"These are my famous bean burgers, dear," Mary said as she noticed my curious gaze. "They're a family recipe passed down through generations. Would you like to learn how to make them?"

I nodded eagerly, my mouth already watering at the thought of sinking my teeth into one of those delicious-looking burgers. Mary handed me an apron and a mixing bowl, guiding me through the steps of making the bean burgers. She explained that the key to a good bean burger was in the seasoning – a careful balance of herbs and spices to enhance the natural flavors of the beans.

As we worked together in the kitchen, Mary shared stories of how she learned to make bean burgers from her own grandmother, who used to make them for her as a special treat when she was a child. She told me about the secret ingredient that gave the burgers their unique taste – a pinch of smoked paprika that added a hint of smokiness to the dish.

I listened intently, soaking up every word as Mary passed on her knowledge and love for cooking to me. By the time we sat down to enjoy our meal, I felt like I had been initiated into a sacred culinary tradition, a part of something bigger than myself.

From that day on, I made bean burgers a regular fixture in my own kitchen. I experimented with different bean varieties – black beans, chickpeas, kidney beans – and added my own twist to the recipe, incorporating ingredients that I loved. Sometimes I would throw in some roasted peppers for a smoky kick, or mix in some grated cheese for a rich, creamy texture.

Each time I made bean burgers, I felt a connection to Mary and her grandmother, to the generations of women who had passed down this recipe with love and care. I could almost hear their voices whispering in my ear, guiding my hand as I shaped the patties and seasoned them to perfection.

Over the years, I shared the recipe with friends and family, spreading the joy of homemade bean burgers to all who crossed my path. I taught my own grandchildren how to make them, passing on the tradition that had been handed down to me with such love and reverence.

And so, whenever I bite into a bean burger, I am transported back to that cozy farmhouse kitchen, to the warmth and laughter that filled the air as Mary and I cooked together. I am reminded of the power of food to bring people together, to create memories that last a lifetime.

The recipe for bean burgers may have come from various places and people, but to me, it will always be a symbol of love and connection, a reminder of the bonds that tie us to our past and to each other. And for that, I am forever grateful.