Since January began, I’m pleased to say I’ve got back on track preparing food in advance after the festive rush. One too many lunch invites during December didn’t really help either (not that I’m complaining too much about that second part!). Taking part in Veganuary is helping me to be mindful of preparing food in advance and cooking up a batch of these superfood butterbean burgers has made for lots of healthy and interesting lunches.
These superfood butterbean burgers are exactly how they sound – full of superfoods and full of butterbeans! They’re also perfect if you’re taking part in Meatless Monday or just trying to add some extra veggies into your diet.
Superfoods-wise, you’ll find in them:
Brown rice – a whole grain full of minerals and fibre
Quinoa flakes – source of plant-based protein
Chia seeds – full of Omega-3 fatty acids
Coconut oil – contains lauric acid that provides sustained energy
I served the burgers with a dollop of aubergine salsa, fresh coriander, and oil-free sweet potato fries. The sweet potatoes can be cooked using the same method as these oil-free fries. Burger bun optional!
- 50g brown rice (uncooked weight, approx 100g cooked rice)
- 230g (1 can) cooked butterbeans
- 30g chia seeds
- 30g quinoa flakes
- 1 onion, finely chopped
- 8 sun-dried tomatoes, chopped
- 1tsp smoked paprika
- ½tsp ground cinnamon
- ¼tsp chilli flakes
- 3tsp coconut oil for frying
- Optional toppings: fresh chopped coriander (cilantro), salsa
- Add the butterbeans to a large bowl and mash them to break up the beans (it doesn't need to be completely smooth).
- Add the other burger ingredients to the bowl and mix thoroughly.
- Separate the burger mixture into six portions and form into burger patties.
- Set to one side for around ten minutes to allow the quinoa flakes to absorb moisture.
- Heat a large frying pan over a medium heat then add the coconut oil. Once melted, carefully place the burgers into the frying pan and cook for around eight minutes, turning occasionally, until they are golden on both sides and have fully heated through.
- Serve with a dollop of salsa and sprinkle over freshly chopped coriander.
What’s been on your lunch menu this week?