23 hours Ago By Phoebe Cornish
Minced beef is relatively affordable and versatile, but I’ve never reached for it when cooking at home. One thing I did enjoy was homemade burgers. Combined with chopped onion and fresh seasoning, they are a cut above any you’ll find ready-made in a supermarket.
I’ve been on a mission to find an even easier and cheaper alternative to cater to a more plant-focused diet. I stumbled across a recipe using a canned ingredient I’m sure everyone has lurking in their cupboard: kidney beans. According to Dr.
Axe, kidney beans are highly nutritious, with each serving rich in protein and micronutrients like folate, iron, and manganese. They said: “A good chunk of the carbs in kidney beans nutrition are actually composed of fibre, a type of indigestible plant compound that’s loaded with health benefits.” The recipe is an adapted version of a meatless meatball recipe by BBC Good Food, which I made a few times and adjusted the quantities where necessary.
Arguably, the best thing about these burgers is that the bulk of the ingredients are cupboard items, so the eggs are really all you need to purchase. And let's not overlook the fact that a tin of Kidney beans (make sure they’re in water, not chilli sauce) costs a mere 42p. Ingredients (serves 4) 2 x 400g tins cooked kidney beans in water, drained One medium egg One red (or white) onion, finely diced A glug of olive oil A small cup of natural breadcrumbs (ensure these only contain flour, salt and yeast) Two garlic cloves, minced One tbsp ketchup or soy sauce Vegetable or sunflower oil for frying Seasoning A sprinkle of smoked paprika A sprinkle of Italian herbs Salt and pepper To serve Four burger buns (brioche is best) A few baby gem lettuce leaves One salad tomato, sliced Two gherkins, sliced Mary Berry Blue Cheese Dressing Method First, drain the kidney beans and tip them into a large bowl with tall sides.
Canned beans are cooked during the canning process, so it’s important to stick to this kind, as uncooked kidney beans can cause food poisoning. Mince the garlic and finely dice the onion - you can use red or white or a mixture of both if you prefer. Add both ingredients to the bowl of beans, followed by the ketchup or soy sauce and a generous glug of olive oil.
Crack in one medium egg, taking care to avoid the shell. Pour in the breadcrumbs and add your seasoning. This is open to interpretation, so you could even add cayenne pepper or some chilli flakes for a spicy kick if you like.
Stir everything with a wooden spoon, then take a sturdy potato masher and mash everything together. This is a bit of an arm workout, so you can use a blender if you prefer. However, make sure not to over-blend the ingredients—you want some coarseness to the burgers.
Once the mixture is prepared, take a large frying pan over high heat and add a generous glug of vegetable oil. Meanwhile, shape the burger mixture into four wide, flat patties. Don’t make them too thick, or the inside will take a while to firm up.
When the pan is hot, add the burgers and fry over medium to high heat for five to six minutes on each side until they crisp up. Flip halfway between cooking (this should take about 10-12 minutes). Continue to cook the burgers to your liking for a crispier result, but do not burn them by lowering the heat accordingly.
Serve the finished patties in your favourite brioche burger buns with a slice of tomato, a gem lettuce leaf, and sliced gherkins. Complete the burgers with a generous drizzle of Mary Berry ’s delicious Blue Cheese dressing — it’s not just great with salad!.
