Just in time for Fall, these easy and healthy Desi Pumpkin Bean Burgers are an excellent alternative to store-bought vegan burgers. Kidney beans, pumpkin, and oats infused with curry powder and cumin, to create a healthy ethnic recipe - that'll knock your socks off! Served on a bed of alfalfa microgreens and topped with creamy guacamole. Just tuck in! 

It's not only during the Summer season that our family craves burgers. And of course, being a plant-focused family - we're always on the hunt for healthy and tasty recipe ideas.

Fair to say, these motivations fuel my activities in the Desi~licious test kitchen, which I'd say, in most cases, lead to creations with an Eastern and Western fusion.

This Desi Pumpkin Bean Burger is the ultimate of healthy eating - with buckets loads of flavour. Plus, it's satisfying!

This is one of those recipes where you think that looks too complicated! Honestly, that isn't true.  It's a matter of throwing everything in, making a patty and "Bob's your uncle!" These bean burgers are easy to pull off, 100% vegan, and can also be served gluten-free (minus the wheat buns!).

I'd say they're the perfect choice for meatless Mondays.

Is A Vegan Burger Healthy?

Now that depends on a whole host of factors...

If you're considering a processed vegan burger, it's worthwhile to check the ingredients list and the nutrition facts label. You want to look for a short ingredient list - with wholesome ingredients - versus names of ingredients you can't pronounce.

Store-bought vegan burgers are typically made with beans, lentils, vegetables, and whole grains. Be wary, though, as some are laden with calories, sodium (salt) and preservatives.

It isn't as easy when you're eating out, though. It's hard to know the make-up of your vegan burger, but it doesn't hurt to talk to the chef and inquire about the ingredients.

In my opinion, your best bet is to cook at home - using nourishing and wholesome ingredients. That way, you have greater control and can even double up the recipe - and freeze for another day.

This creation is hearty, wholesome, and 100% yummy! Not to mention, the impressive nutrient profile - bursting with fibre, protein, vitamins, minerals, and antioxidants, make this pumpkin bean burger recipe diabetes-friendly and heart-healthy too.

Learn how to buy, store and use pumpkin in this guide.

How To Make Desi Pumpkin Bean Burger - Step By Step

1. Start by mashing the kidney beans. I like to keep the bean burgers rustic and do this manually (Image 1).
2. Now add the oat flour, pumpkin puree, spring onions, salt and spices (Images 2-3).
3. Using your hands, create five patties (Image 4). Note, the mixture will be sticky.
4. Place the patties in the freezer for 20 minutes. This will prevent the bean burger from falling apart. After removing from the freezer, shape the patties to resemble a neater burger shape (Image 5).
5. In a medium pan, heat the oil and fry the burgers. You will need to do this in 2 batches (Image 6).
6. To prepare the guacamole, mash the avocados using a fork. Add the cilantro, lemon juice, and chilli flakes and mix well (Images 7-8). Assemble your burger with your favourite add-ins or serve Buddha bowl style. We adore the crunch of alfalfa microgreens, which pair perfectly with all the flavours in this recipe.

Top Tips For Making Desi Pumpkin Bean Burgers

• These burgers do benefit from being dressed with the chilli avocado mash. The creaminess and taste combo go wonderfully well
• If using real pumpkin, the patties will be stickier. You may want to reduce the amount of pumpkin
• Before mashing the kidney beans, rinse and remove any excess water. Ideally, you want them to be somewhat dry
• Keep the kidney beans chunky by mashing with a hand masher - this will help to bind the ingredients
• For best results, freeze the burger patties for at least 20 minutes before frying
• Fry from frozen to ensure they keep their shape and are easier to handle
• Start to fry the burgers on medium-high heat. Once tossed, reduce to medium heat, to ensure they are cooked through
• Avoid fiddling with the patties too much when they're in the pan. You don't want to disturb their shape
• Use a flat spatula when tossing and turning your bean burger in the pan. Again, this will help to keep their shape intact
• Best served hot

More Vegan Recipes You May Like

• Baingan Bharta (Indian Eggplant)
• Chickpea Kale Curry Stuffed Spaghetti Squash
• Superfood Vegetarian Chili

What's the best vegan bean burger you've ever had? Have you tried my Desi Pumpkin Bean Burger before? Let me know in the comments below!

If you try this recipe, would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter!  Can’t wait to see your photos.

Desi~liciously Yours,

Desi Pumpkin Bean Burger | Healthy Ethnic Recipes

Gluten FreeDiary FreeVeganVegetarianHeart HealthyDiabetes Friendly

5 from 1 vote

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Just in time for Fall, these easy and healthy Desi Pumpkin Bean Burgers are an excellent alternative to store bought vegan burgers. Kidney beans, pumpkin and oats infused with curry powder and cumin, to create a healthy ethnic recipe - that'll knock your socks off! Served on a bed of alfalfa microgreens and topped with creamy guacamole. Just tuck in! 

Prep Time20 mins

Cook Time15 mins

Freeze time20 mins

Total Time55 mins

Course: Main

Servings: 5 people

Author: Shahzadi Devje

Ingredients

• ▢ 1 cup kidney beans canned, washed and thoroughly drained
• ▢ ⅔ cup oat flour I use steel cut oats and process these to create flour
• ▢ 1 cup pumpkin puree canned
• ▢ 2 spring onion washed, finely chopped
• ▢ 1 tsp salt sea salt
• ▢ 1 tsp curry powder
• ▢ 1 tsp cumin powder
• ▢ 3 tbsp olive oil for frying 5 patties

Guacamole

• ▢ 2 avocados medium, ripe, peeled and pitted
• ▢ ½ cup cilantro fresh, washed and finely chopped
• ▢ ½ lemon fresh, juice
• ▢ ¼ tsp chilli flakes adjust to your taste

Instructions

• In a medium bowl, mash the kidney beans using a hand masher. You want to keep them rustic and not completely mashed and creamy.
• Add the oats, pumpkin puree, spring onions, salt, curry powder and cumin
• Mix the patty ingredients well and form into five large patties
• In a medium frying pan, add 2 tbsp of olive oil and fry three patties on medium-high heat. Once golden brown, toss the patties and fry the other side on medium heat. Remove from the pan. Add the remaining 1 tbsp of olive oil and repeat the process to fry the remaining two patties.

Guacamole

• In a medium bowl, mash the avocado using a fork
• Combine the cilantro, lemon juice and chilli. Mix well
• Dress your patties with a dollop of the chilli avocado mash and add your favorite add-ins to create your burger. You can also serve with quinoa - Buddha bowl style

Notes

• These burgers do benefit from being dressed with the chilli avocado mash. The creaminess and taste combo go wonderfully well
• If using real pumpkin, the patties will be stickier. You may want to reduce the amount of pumpkin
• Before mashing the kidney beans, rinse and remove any excess water. Ideally, you want them to be somewhat dry
• Keep the kidney beans chunky by mashing by hand - this will help to bind the ingredients
• For best results, freeze the burger patties for at least 20 minutes before frying
• Fry from frozen to ensure they keep their shape and are easier to handle
• Start to fry the burgers on medium-high heat. Once tossed, reduce to medium heat, to ensure they are cook through
• Avoid fiddling with the patties too much when they're in the pan. You don't want to disturb their shape
• Use a flat spatula when tossing and turning your bean burger in the pan. Again, this will help to keep their shape in tact
• Best served hot

Nutrition Facts

Desi Pumpkin Bean Burger | Healthy Ethnic Recipes

Amount Per Serving

Calories 337 Calories from Fat 198

% Daily Value*

Fat 22g34%

Saturated Fat 3g15%

Sodium 481mg20%

Potassium 737mg21%

Carbohydrates 31g10%

Fiber 11g44%

Sugar 3g3%

Protein 8g16%

Vitamin A 7929IU159%

Vitamin C 18mg22%

Calcium 51mg5%

Iron 3mg17%

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

Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.

Shahzadi Devje

Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.