Makes 3 Burgers
- 1 x 400g tin kidney/black beans
- 1 red onion • 2 cloves garlic
- 150g (1 cup) oyster mushrooms (or any other mushrooms)
- 3 tbsp oil
- 3 tbsp tamari/soy sauce
- 100g (2 cups) breadcrumbs
- 2 tbsp nutritional yeast
- Houmous/vegan mayo
- Sweet chilli ketchup/pesto
- A couple slices vegan cheese (optional)
- Lettuce leaves
- Tomato slices
- Red onion slices
- Ripe avocado slices
- Drain and rinse the beans. Peel and finely chop the onion and garlic. Chop the mushrooms very finely.
- Put 2 tablespoons of oil into a frying pan on a high heat. Once hot, add the onion and garlic and cook for 1–2 minutes, stirring regularly. Add the mushrooms and cook for a further minute. Now add the tamari, and fry for 2 minutes. Remove from the heat.
- Put the breadcrumbs, beans and nutritional yeast into a bowl and mix well. Add the mushroom mixture to the same bowl and mix. Leave to cool for a minute, then use your hands or a wooden spoon to mash and mix everything together. Shape this mixture into 3 burger-shaped patties, making sure to really compress them so as to remove as much moisture as possible.
- The patties are now ready to cook. We usually fry them in the pan in the remaining tablespoon of oil for 2 minutes on each side, until they go golden. You can also bake them in the oven at 180°C (Gas Mark 4, 350°F) for 10 minutes, or throw them on the barbecue.
- Serve in toasted burger buns with houmous/mayo on the bottom of the bun, sweet chilli ketchup/pesto on the top and any of the other topping options you fancy.
Per 100g Calories: 147, Carbohydrates: 18.0g, Sugars: 2.1g, Fat: 4.4g, Saturates: 0.6g, Protein: 6.6g, Salt: 0.73g
These recipes and images are taken from: The Happy Pear: Recipes for Happiness by David and Stephen Flynn, published by Penguin Ireland
June 2018 (Issue 39) Vegan Life Magazine