Spicy Bean Burger

Spicy Bean Burger with Curry Mayo

Hello, I’m Keely! I'm a Canadian Registered Dietitian, an avid food and recipe writer, travel bug and nutrition expert. For more information about me, check out my bio here.

I love a good burger; who doesn't? But I am on a mission to eat less meat, so I have been searching for a satisfying plant-based alternative to the classic beef burger.

My experience with veggie burgers up until this point can be summed up in 2 words; rubbery and disappointing.

If I am going veggie, I don't want highly processed ingredients formed into a patty with the same texture and aroma as "real meat." Not my jam!

This Spicy Bean Burger with curry mayo knocks any pre-made veggie burgers I have tried right out of the park!

If this is your first time making a veggie burger, this recipe is a great place to start.
Top this Spicy Bean Burger with Curry Mayo, plus all your favourite burger toppings, and enjoy!

CAN YOU FREEZE THESE BURGERS?

These burgers freeze well, and they are the perfect make-ahead meal. You can safely store spicy bean burgers for up to 3 months in the freezer in an air-tight container.

I freeze mine raw, placing a layer of parchment paper between each burger to prevent them from sticking together. Defrost frozen burgers in the fridge overnight, then cook 'em up for a nutritious and satisfying meal when you don't feel like cooking.

HERE'S WHAT YOU'LL NEED

In addition to some cooked quinoa, you will need rolled oats, one large sweet potato, a can of kidney beans, two cloves of garlic, fresh cilantro, an egg, a spoonful of peanut butter, spices, salt, and pepper.

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Keely Fraser, PhD.
Registered Dietitian

INGREDIENTS

1/2 cup rolled oats
1 1/2 cups cooked kidney beans, rinsed and drained
1 egg
2 tbsp (30 mL) low-sodium soy sauce
1 tbsp (15 mL) peanut butter
2 cloves garlic, crushed
1 tsp (5 mL) ground cumin
1/2 tsp (2.5 mL) mild chili powder
1/4 tsp cinnamon
1/4 tsp sea salt
fresh ground black pepper, to taste
1 1/2 cups cooked quinoa
1 cup cooked sweet potato, mashed
1/2 cup packed fresh cilantro, washed and chopped

Curry Mayo
1/2 cup mayo
1/2 tsp curry powder
1 tsp fresh lemon juice

Spicy Bean Burger with Curry Mayo

Recipe Makes: 6 burgers
Prep Time: 10-15 minutes
Cook Time: 14-16 minutes
Difficulty: Not so difficult

This is hands down the most deliciously satisfying veggie burger ever! Loaded with whole grains, plant-based protein, and fibers, it's nutritious, and the flavor is fantastic- you're going to love it!

INSTRUCTIONS

1. With a knife, pierce a few holes in the skin of the sweet potato. Place the sweet potato (skin on) in the microwave. Cook on high for 6-10 minutes.

Sweet potato is ready when it feels soft to squeeze, and you can easily pass a knife through the flesh. Depending on the size of the potato, it may need more or less time to cook through. Discard the skin and mash it up in a small bowl. Set aside.

2. In the food processor or blender, grind the rolled oats to coarse flour, then transfer to a large bowl and set aside.

3. In the food processor or blender, combine kidney beans, egg, soy sauce, peanut butter, garlic, cumin, chili, cinnamon, salt, and pepper. Pulse until just combined. The consistency should be chunky, so you can still see bits of the beans. You can also mash ingredients by hand if you don't have a food processor.

4. Transfer the bean mixture to the bowl with the oats. Add quinoa, sweet potato, and cilantro and mix with a fork until well combined.

5. Using your hands, divide the mixture into six pieces and form each into a burger patty.

6. Heat olive oil over low to medium heat in a large non-stick pan. When the pan is hot, add the burgers. Cook for about 7 minutes per side until a nice golden crust forms on the bottom and the burger feels solid enough to flip.

7. Top with curry mayo, plus all your favourite burger toppings, and enjoy!

Curry Mayo: Combine mayo, curry, and lemon juice in a small bowl, and mix well. Chill until ready to serve.