Legumes like black beans are packed full of prebiotic fibre that feeds the ‘good’ bacteria and promotes better gut health, and in turn mental wellbeing and immunity.
This recipe calls for taco seasoning, which is a combination of chilli, garlic and onion powders, plus dried oregano, smoked paprika, cumin, salt and pepper. But you can make life easier on yourself by buying a ready-made mix from the supermarket.
Then all that’s left is delicious, chunky guac and plenty of fresh lime for a plant-based meal that the whole family will love.
There’s little doubt that boosting the plant content of our diets is good for our health.
Prep time
15m
Cook time
50m
Serves
4
Ingredients
15
Ingredients
Burger patties- 1 cup (approx. one 400g tin) black beans, drained and rinsed
- 1 sachet (approx. 30g) taco seasoning
- 1/4 cup extra virgin olive oil
- 1 lime, juiced
- 1/2 cup wholemeal flour
- 1/2 red onion, finely diced
- 1/4 cup fresh coriander, roughly chopped
- 1 large avocado
- 1/4 red onion, finely diced
- 1/4 cup coriander, roughly chopped
- 1/2 lime, juiced
- Sea salt and black pepper, to taste
- 4 wholemeal burger buns
- Cheddar cheese, or a plant-based alternative
- Pickled jalapeños (optional)
- Tomato salsa
- Rocket
Method
Step 1:
Pre-heat oven to 180°C.
Step 2:
To make the burger patties, process the black beans, taco seasoning, olive oil and the juice of one lime in a blender or food processor. It’s fine if there are still some chunks in the mix (it adds some great texture).
Step 3:
Transfer the mixture to a bowl along with the wholemeal flour, plus 1/2 a diced red onion and 1/4 cup of the chopped coriander. Use a fork to mash together, ensuring all the ingredients are combined well.
Step 4:
With clean, damp hands, shape the mix into 4 patties and place on a tray lined with baking paper. Transfer to the oven to cook for 20 minutes.
Step 5:
Meanwhile, make the guacamole by peeling and deseeding the avocado, then mashing it roughly with the red onion, coriander and lime juice. Season with sea salt and pepper. Set aside.
Step 6:
After your patties have been in the oven for 20 minutes, flip them and cook for another 15 to 20 minutes. If you like them crispy, finish them off for a minute or 2 on each side under a high grill.
Step 7:
To serve, arrange guacamole over the bottom of the bun, then a burger. Add a slice of cheese plus a few pieces of jalapeño (optional), then top with a spoonful of your favourite salsa and a big handful of rocket.
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