Healthier, cheaper, saves the planet… How many reasons do you need for trying at least one meat-free day a week? Whip up these bean burgers: my favourite everyday veggie dish.
I think it’s safe to assume that we have at least one thing in common: we love food!
The current surge in vegan and vegetarian eating is really exciting and not just for the health factor either: shaking ourselves out of tired old eating habits is always good.
But as food-lovers focused on a weight-loss goal, we definitely do NOT want to feel like we’re missing out.
Also, there’s nothing worse than lovingly preparing and serve a meal, only for my husband/children/anyone else I’m feeding, to stare at it mournfully, poking around under a lettuce leaf and wailing, “But where’s the MEAT?”
That’s where these bean burgers with new potatoes and mange tout are real-life everyday heroes. Packed with protein, vitamins and flavour, the burgers themselves are filling enough for hearty eaters, without the health risks of processed meat.
Add a carb punch from the tasty new potatoes, a vitamin C zing from mange tout and a calorie-light flavour boost from the yogurt dressing and you’ve got a meal that ticks all the boxes.
Bean Burgers With New Potatoes And Mange Tout
Serves 2 • Ready in 20 minutes
200g (7oz) new potatoes (about 4 med), with skin on, quartered (140 cals)
200g (7oz) mange tout (snow peas), trimmed (74 cals)
1 × 400g (14oz) can cannellini beans, rinsed and drained (259 cals)
1 tsp tomato purée (paste) (8 cals)
1 heaped tsp cornflour (cornstarch) (15 cals)
2 spring onions (scallions), trimmed and chopped (10 cals)
1 clove garlic, peeled and crushed (4 cals)
1 tsp mild chilli powder
¼ tsp ground turmeric
Salt and freshly ground black pepper
1 tsp mayonnaise (33 cals)
1 tbsp natural yogurt (22 cals)
1 tbsp rice wine (3 cals)
2 fresh mint leaves, finely chopped
2 spring onions (scallions), trimmed and sliced (10 cals)
1 tsp olive oil (27 cals)
- Quarter the potatoes and steam or boil until tender. Add the mange tout (snow peas) for the last 4-5 minutes of cooking time. Drain and cover.
- Place the beans in a large bowl and use a potato masher or fork to thoroughly mash the beans. Add the tomato purée, cornflour, spring onion, garlic, chilli powder and turmeric. Season generously with salt and pepper. Mix well.
- Divide the mixture into four portions and form into balls, then flatten a little to form a burger. If you have time, chill for 30 minutes or freeze for 10 minutes. The burgers will hold their shape slightly better if chilled but will be just as delicious if cooked straight away.
- In a small bowl, combine the mayonnaise, yogurt, rice wine, mint leaves and spring onions. Leave for 5-10 minutes for the flavours to develop.
- Heat the oil in a frying pan over a medium heat. Add the burgers to the pan and cook for 3–4 minutes on one side. Turn with a fish slice and flatten a little more if necessary. Cook for a further 3–4 minutes until golden brown.
- Arrange the warm potatoes and mange tout over two plates. Place the burgers on the top. Finally pour over the dressing. Serve immediately.