I recently realised authentic bean burgers are the plant based staple for not only vegans, but for a lot of other people too. Are you the type of person who love to do their bit to improve the world one decision at a time? I am, I try to take what steps I can to use less resources and a big part of that is eatings ethical and sustainable animal product less often.
For years I have tried to eat animal based products. My first step was to eat meat no more that every second day. So day on day off. To do this I quickly worked out you really need to have a handful of hearty plant based staples
Activate Your Your Beans and legumes for better digestion
I am a massive advocate for using real dried beans and legumes and then activating your beans and legumes for better digestion and health and a faster cooking time.
KEEP READING IF YOU ARE BUSY. First to say it is not difficult and even if you are truly busy like me give this a try. The way I use legumes takes almost no effort and give me loads of really quick easy meals and a great boost in health.
To active your legumes, simply follow this steps. Each step takes less than a minute at times when you are already around your kitchen. To make the timing perfect start with the first step when you are finished making dinner the day before you want to cook the beans;
- NIGHT – Around Dinner Time
- Rinse your legumes well when you are in the kitchen around dinner time. I always prepare a batch from 500g of beans.
- Toss the Beans in to a large glass bowl and cover with a few inches of water. Add 2 tablespoons of apple cider vinegar. Soak the beans over night.
- MORNING – Around Breakfast
- Rinse the Beans very well and drain with a colander.
- Rest on the sink draining board covered with a damp tea bowl. Rest there until the end of the day.
- NIGHT – Cook the beans. Around one hour depending on the beans.
- Rinse the beans and legumes very well to remove a lot of the natural acids in the beans that can cause gas or bloating I some people.
- Add the beans to a large pot and cover with water. Bring to the boil and then reduce to a simmer for another 45 minutes to 90 minutes depending on the beans and the soaking.
- A GREAT TIP – Keep and reuse your zip lock ingredients bags.
- Most recipes I make use half of a 500g bag of legumes. This mean we have cooked double the beans that need. This is a great bonus. We have instant beans for another recipe.
- Beans about double in size and weight after they have soaked. I always put the remaining beans back in the bag. They fit perfectly.
- Toss the bag of cooked beans into the freezer.
- Next time you can grab the bag from the freezer and use right away.
I recently watched a great doco called Change Makers, about athletic recovery and muscle recovery and growth on a plant based diet. Loved it. If you are active or into sport and health this is an awesome film with a cameo by Arnold Schwarzenegger and a load of other god like athletes. It destroys the myth that plant based eating will make you weak and slow and crushes the myth that plant based eating is use useless if you train hard or are a high performance athlete.
Authentic Bean Burgers are the Plant Based Staple
COOK THE BEANS (or use double the bean weight in pre-cooked or canned Beans). I often cook a 500g bag, use half and store the other half in the freezer in the original bag.
- 500 ml water
- 250 g dried beans – legumes I love a mix of beans
- 1/2 tsp orgeano
- 1 tsp cumin whole or ground
MAKE THE BURGERS
TO COOK THE BEANS
- Add the bean to a saucepan, cover with 1 litres of stock. Add the oragano and half the cumin. Bring to the boil and then reduce to a simmer and cook for another 1 to 1½ hours. Strain and set asice when cooked.
TO MAKE THE BURGERS/PATTIES
- Preheat the oven to 165°C. Spread beans evenly onto a lined baking sheet and bake for 20 minutes until slightly dried out.
- Add the chopped capsicum, onion, and garlic to a large saucepan and sautee until they are soft, about 5-6 minutes. Gently blot some of the moisture out. Place in a large bowl with the remaining ingredients (cumin, chili powder, garlic powder, smoked paprika, oat bran (or breadcrumbs), eggs, worcestershire, sauce, salt, and pepper).
- Using a potato masher or get into the mix with your hands and really work all the ingredints together. Now add the cooked dried out beans and work these beans into the mix. Continue to mush together until the beans are well mushed.
- Make and form the patties using a 1/3 cup measure for each pattie. Place the patties on a lined baking tray ready to bake.
- FOR BAKING: Place the pattings into the oven and bake at 191°C for 10 minutes on each side, 20 minutes total. FOR GRILLING: Using a medium-hot frying pan grill 6 minutes on each side or until well browned.
- Use to make burgers ir try serving with your favorite toppings.
- LEFTOVERS: Store leftovers in the refrigerator for up to 5 day or freeze uncooked patties to cook when you need a quick meal.
Vegan: These black bean burgers are not vegan. To make vegan, leave out the cheese, replace the Worcestershire sauce with a different vegan condiment (your favorite BBQ sauce would be great!) and replace the eggs with 1/3 cup mashed sweet potato.
Special Tools: Glass Mixing Bowls, Ninja Food Processor, Cast Iron Skillet, Baking Sheet