In this article about spicy bean burgers with guacamole: After the salmon burgers, a vegan variant was also inevitable. Vegan burgers from the supermarket are tasty and easy, but it's even more fun to make them yourself! You can whip up these bean burgers in no time, and you can add whatever you like. Not only delicious for vegetarians and vegans but also for true meat lovers! Serve with guacamole and a Mexican salad.
Spicy bean burgers with guacamole explained
Ingredients for the bean burgers (5 burgers):
– 240 grams kidney beans (drained weight)
– 100 grams corn
– half a red chili
– 4 tbsp whole wheat flour
– tbsp olive oil
– 1 onion
– 2 tsp paprika powder
– 2 tsp oregano
– tsp cumin
– tsp garlic powder
– pepper & salt
– scoop of protein powder (optional)
Preparation method:
1. Finely chop the onion and garlic and sauté in the pan until fragrant.
2. Reserve 1/5 of the beans and 2 tbsp of flour, and combine all other ingredients with the onion and garlic in the food processor and blend until smooth.
3. Coarsely chop the reserved beans and add them to the mixture.
4. Dust your countertop with the remaining flour and form burgers from the mixture. It is quite a wet mixture, so this can get a bit messy.
5. Fry the bean burgers in a pan over medium heat. Flip when the bottom is crispy and golden brown (3-4 minutes).
Ingredients for a bowl of guacamole:
– 2 ripe avocados
– half a red chili (optional, without seeds)
– 6 cherry tomatoes
– juice of half a lemon
– tbsp olive oil
– pepper & salt
Preparation method for guacamole:
1. Remove the skin and pit from the avocados and mash the avocados with a fork.
2. Finely chop the red chili and cut the cherry tomatoes in half twice. Then add them to the avocado mixture.
3. Now mix in the lemon juice, olive oil, and pepper & salt into the mixture.
Note! Serve the guacamole preferably immediately. Storing it doesn't change the taste, but it turns brown quite quickly and doesn't look as appetizing.
Nutritional values per burger:
– Calories: 143
– Protein: 10.1 grams
– Fat: 3 grams
– Carbohydrates: 18 grams
Nutritional values for guacamole per 1/5 bowl:
– Calories: 122
– Protein: 1.5 grams
– Fat: 10.7 grams
– Carbohydrates: 6.3 grams
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
