This in one of my favourite recipes. It’s super healthy and also very easy to make. The burgers could also be turned into a vegan recipe if you avoid 1 or 2 of the ingredients, so great for all!
I try to make sure that everything I make is as nutritious as possible whilst making sure I don’t compromise on taste.
Some of the benefits that the ingredients in these burgers will give you are:
Butter beans: a great source protein, and can replace meat in your diet. A 1/2-cup serving of butter beans gives you 10% on your daily iron intake.
According to Traditional Chinese Medicine, white beans are great for your lungs and amazing at boosting the immune system.
They also count towards your 5 a day!
Cucumbers: They are cooling in nature so a great element in a spicy salsa. They are great at hydrating the body
They also help prevent inflammation which makes them great in this recipe to balance out the beans.
Onions: Traditional Chinese Medicine considers onions to be a great remedy for throat infections due to it’s heat properties.
In general, onions are great for the heart and shallots specifically, are the best antioxidant onion and also the best in cancer prevention.
Peanuts: Are great for the heart and help keep your cardiovascular system healthy. They also can protect you against Alzheimer's disease.
Within Traditional Chinese medicine they are great helping with insomnia.
So, now you know how they will benefit your body… here is how to cook them:
Prep time: 20 mins
Cooking time: 40 mins
For the burgers
2 Cans Butter Beans in water
1/2 a bunch spring onions
1 garlic clove
1/2 bunch coriander (just the stalks)
2 Red chillies
Thumb-size piece of fresh ginger
bread crumbs (I use gluten free)
For the sauce
1 1/2 cucumbers
Red Chillies to taste (chopped)
1 Banana shallot
1 cup peanuts (whichever you have around, I prefer dry roasted)
All the coriander leaves
In a food processor ( of mashing and chopping everything very finely) add the spring onions, ginger, red chillies and coriander stalks then blitz into a paste.
Add the butter beans and blitz until completely incorporated, finally, add fish and soy sauce to taste. You may need you add water to give the mixture a softer consistency, just make sure you do this little by little so you don't make the mixture soggy. It’s important for it to remain firm, if not it will be very hard to shape your burgers.
Empty some bread crumbs on a plate and start shaping your burger and covering them in the crumbs. The size is really up to you. Place them all on a baking tray and put in a preheated (150 celsius) oven for 40 minutes.
While the burgers are cooking half and finely slice the shallot, then place it in a medium salad bowl.
Squeeze in the lemon ( this helps cook the onion and make it less strong) add 4 tablespoons of fish sauce and 2 of soy sauce.
Chop and add the chillies.
De-seed the cucumber, cut into squares and add to the shallots.
Finally, chop both the coriander leaves and peanuts and mix everything together.
When your burgers are ready serve immediately and add as much sauce as you want.
I personally like my food spicy so make sure you add as many chillies as you are comfortable with.
I am very confident that you will enjoy this recipe a lot!