Pumpkin-Bean Burger With Chilli Avocado Mash

I just can’t get enough of pumpkin…literally I mean it! This time, I’ve gone savoury and crafted up this scrumptious pumpkin-bean burger with a creamy, spicy avocado mash. This is one of those recipes where you think, that’s too complicated! But oh no, that simply ain’t true!  These veggie burgers are simple to whip up. And if using canned pumpkin puree, you’ll be done way faster! Its a matter of throwing everything in, making a patty and “Bob’s your uncle!” They are bursting with nutrition and tonnes of flavour.

Looking for a creative meatless Monday option? These are definitely it!

Venturing Out – My New Facebook Group

It has been such a hectic week catching up. I am still recovering from Bronchitis and thankful that fever is gone, my voice has returned and I am functional. Am also really excited to be back to cooking and blogging and interacting with all you special people on social media. Over the moon to start my first Facebook group – Foodie~licious. A hub for South Asian food lovers to share delicious recipes, talk about food, share ideas and hacks and learn from each other. We are ditching the diet mentality and enjoying wholesome, fresh food to feel good, look good and be at our best.

Ok, so why pumpkin again?

Well, we spent our Thanksgiving weekend, as a family, carving pumpkins. And you can see our ‘very scary’ handy work above 🙂 So much fun and laughter; what a perfect way to bring the family together. It was a valuable opportunity to talk about the food in front of us; where this pumpkin came from and what is means to be thankful.

And after the carving was over, we were left with a tonne of pumpkin flesh. I excitedly took the opportunity to dabble in the kitchen.  After my last pumpkin affair with the nutty pumpkin squares, I’ve been dreaming of ways to incorporate more pumpkin.  I love how versatile pumpkin is; tastes great in sweet and savoury dishes! Its mild sweet flavour works wonders with just about any ingredient or seasoning you can think of. Did you know, you can use pumpkin to replace butter, eggs, or oil in baked goods to reduce calories and fat?

Pumpkin-Bean Burger Confession

And, confession time- it was my first time ever making veggie burgers; I have NO IDEA why I waited this long. Even my “meat-loving hubby” became a fan of this pumpkin bean burger! Now that is something!! These golden patties are dense, but I love the lighter feeling you get after eating them. And with all that fibre, it definitely did keep me ticking along nicely until my next meal.

This pumpkin-bean burger is vegan, hearty, wholesome, and 100% yummy! It’s also freezer friendly and a perfect lunchbox option. A note about the ingredients: These burgers do benefit from being dressed with the chilli avocado mash. The creaminess and taste combo go wonderfully well.  If using real pumpkin sounds too much, you can opt for the canned stuff. Canned pumpkin does have less water than the fresh stuff, so the patties will stay together better. You may want to reduce the oats a little. With the fresh pumpkin, expect the patties to be sticky. Remember, these will also dry up after cooking because of the oats.

I personally like my pumpkin-bean burger to be rustic and a bit chunky, so I use a hand masher for the beans, and puree the pumpkin. I went with steel cut oats to boost the fibre content. Mine are ‘quick cooking’ steel cut oats, that work really well. I also used the same ones for my Blender Bliss Banana-Date Cookies which were a hit at home!

Pumpkin-Bean Burger With Chilli Avocado Mash

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Print Recipe

This pumpkin-bean burger is vegan, hearty, wholesome, and 100% yummy! It's also freezer friendly and a perfect lunchbox option.

Prep Time20 mins

Cook Time1 hr

Total Time1 hr 20 mins

Course: Main

Servings: 9 people

Ingredients

• 1 cup pumpkin puree freshly cooked or canned
• 2/3 cup steel cut oats quick cooking
• 1 cup kidney beans
• 1/3 cup spring onion
• 1 tsp salt
• 1 tsp curry powder
• 1/4 tsp cumin powder
• 4 tbsp olive oil for frying 9 patties
• 1 avocado large
• 1/2 tomato small, diced

Instructions

• If using fresh pumpkin, slice in medium pieces. Place pumpkin pieces on a baking sheet (face up or face down) and roast in a 350-degree oven for 45 minutes, or until pumpkin is fork-tender
• Remove the skin. You can either peel it off with your hands or use a knife
• Blend the pumpkin into a puree and set aside
• To prepare the mixture ingredients, blend the oats into a powder
• In a separate bowl, mash the kidney beans
• Add the pumpkin puree, oats, spring onions, salt, curry powder and cumin
• Mix the patty ingredients well and form into thin patties
• In a frying pan, add 2 tbsp of olive oil and fry patties until golden brown and cooked through
• To make the chilli avocado mash, dice the tomato in small pieces
• Chop chillies finely
• Peel, pit and mash the avocado
• Combine the tomato, avocado, chilli, seasoning and lemon and mix well
• Dress your patties with a dollop of the chilli avocado mash

Nutrition Facts

Pumpkin-Bean Burger With Chilli Avocado Mash

Amount Per Serving

Calories 200 Calories from Fat 108

% Daily Value*

Total Fat 12g 18%

Saturated Fat 2g 10%

Polyunsaturated Fat 2g

Monounsaturated Fat 8g

Sodium 346mg 14%

Potassium 331mg 9%

Total Carbohydrates 21g 7%

Dietary Fiber 6g 24%

Sugars 2g

Protein 5g 10%

Vitamin A 84%

Vitamin C 10%

Calcium 3%

Iron 10%

* Percent Daily Values are based on a 2000 calorie diet.