The Beanie Burger

by | Jan 2021

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prep - 15

241473~|freepik_restaurant~|flat025-cooking~|

Cook - 15

241473~|freepik_restaurant~|flat032-pasta~|

Servings - 4

241498~|freepik_webdesign~|flat029-tag~|

The Mean Bean Tofu & Portobello Mushroom ‘Beanie burger’, this incredible vegan recipe tastes amazing, is super simple to make and even batch cook, and has a solid 30.2g of protein squeezed into each patty. The ultimate anabolic burger!

Macros per serving:

Cals: 482kcal
Protein: 30.2g
Carbs: 50g
Fat: 14.2g

Ingredients

  • 1 Block Tofu (396g)
  • 1 tin Kidney Beans (400g) *
  • 20g Tomato Puree
  • 1 tsp Ground Cumin
  • 1 tsp Smoked Paprika
  • 1 tsp Ground Coriander
  • ½ Bell Pepper
  • Chilli flakes, Salt & pepper.
  • Handful Spinach
  • 1 tsp Sriracha Sauce
  • 1 Portobello Mushroom *
  • 4 Burger Buns *

* Black Beans (Low FODMAP Swap)
* Remove Mushroom for Low FODMAP
* Gluten-Free bread for Low FODMAP/Gluten Free

Method

1) Begin by pressing the tofu. Wrap it in a clean tea towel, and press down on it with a chopping board, for a few minutes. Equally, if you have time, you can place a heavy object on it for 10 minutes or so. (This step gets rid of all of the excess water, resulting in a more dense patty).

2) Drain your kidney beans, and add to a bowl. Take a potato masher, and crush the beans. You don’t want the beans to completely break up, but mashing them helps bind the burgers together.

3) Roughly chop your tofu into small chunks, and add to the kidney beans. Mash your tofu and beans together until the tofu has broken up.

4) Finely dice the bell pepper, and add to the bowl. Season with salt, pepper, chilli flakes, cumin, coriander, and smoked paprika, and mix. Add in the tomato puree, and mix again.

5) Form the mixture into 4 patties. In a hot pan, add some 1 calorie cooking spray or oil (not included in calories), and fry the patties, 3 minutes a side on a high heat, or until golden brown. Finish off in the oven for 10 minutes at 180 degrees C.

6) Whilst the patties are finishing off, fry your mushroom. You can season it however you prefer – we went with black pepper, and garlic. Pop the mushroom in a hot frying pan, and cook for 3 minutes each side.

7) Next take your burger bun. Pop your lettuce on the bottom half, and drizzle you Sriracha on the top half. Place your burger on top of the spinach, and the mushroom on top of that, finishing off with your burger top.

The Beanie Burger

by | Jan 2021

241647~|freepik_bbq~|flat031-spatula~|

prep time - 15

241473~|freepik_restaurant~|flat025-cooking~|

Cooking time - 15

241473~|freepik_restaurant~|flat032-pasta~|

Servings - 4

241498~|freepik_webdesign~|flat029-tag~|

The Mean Bean Tofu & Portobello Mushroom ‘Beanie burger’, this incredible vegan recipe tastes amazing, is super simple to make and even batch cook, and has a solid 30.2g of protein squeezed into each patty. The ultimate anabolic burger!

Macros per serving:

Calories: 482kcal
Protein: 30.2g
Fat: 14.2g
Carbohydrates: 50g

Ingredients

  • 1 Block Tofu (396g)
  • 1 tin Kidney Beans (400g) *
  • 20g Tomato Puree
  • 1 tsp Ground Cumin
  • 1 tsp Smoked Paprika
  • 1 tsp Ground Coriander
  • ½ Bell Pepper
  • Chilli flakes, Salt & pepper.
  • Handful Spinach
  • 1 tsp Sriracha Sauce
  • 1 Portobello Mushroom *
  • 4 Burger Buns *

* Black Beans (Low FODMAP Swap)
* Remove Mushroom for Low FODMAP
* Gluten-Free bread for Low FODMAP/Gluten Free

Method

1) Begin by pressing the tofu. Wrap it in a clean tea towel, and press down on it with a chopping board, for a few minutes. Equally, if you have time, you can place a heavy object on it for 10 minutes or so. (This step gets rid of all of the excess water, resulting in a more dense patty).

2) Drain your kidney beans, and add to a bowl. Take a potato masher, and crush the beans. You don’t want the beans to completely break up, but mashing them helps bind the burgers together.

3) Roughly chop your tofu into small chunks, and add to the kidney beans. Mash your tofu and beans together until the tofu has broken up.

4) Finely dice the bell pepper, and add to the bowl. Season with salt, pepper, chilli flakes, cumin, coriander, and smoked paprika, and mix. Add in the tomato puree, and mix again.

5) Form the mixture into 4 patties. In a hot pan, add some 1 calorie cooking spray or oil (not included in calories), and fry the patties, 3 minutes a side on a high heat, or until golden brown. Finish off in the oven for 10 minutes at 180 degrees C.

6) Whilst the patties are finishing off, fry your mushroom. You can season it however you prefer – we went with black pepper, and garlic. Pop the mushroom in a hot frying pan, and cook for 3 minutes each side.

7) Next take your burger bun. Pop your lettuce on the bottom half, and drizzle you Sriracha on the top half. Place your burger on top of the spinach, and the mushroom on top of that, finishing off with your burger top.

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