Get the Recipe:
Desi Pumpkin Bean Burger
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!
Ingredients
- 1 cup kidney beans, canned, washed and thoroughly drained
- 2/3 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
- 1/2 cup cilantro, fresh, washed and finely chopped
- 1/2 lemon, fresh, juice
- 1/4 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 Information:
Calories: 337kcal (17%)Carbohydrates: 31g (10%)Protein: 8g (16%)Fat: 22g (34%)Saturated Fat: 3g (15%)Sodium: 481mg (20%)Potassium: 737mg (21%)Fiber: 11g (44%)Sugar: 3g (3%)Vitamin A: 7929IU (159%)Vitamin C: 18mg (22%)Calcium: 51mg (5%)Iron: 3mg (17%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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