Keep it vegan with this quick, easy and super-tasty burger from The Happy Pear
By Healthy Diet
3 tbsp vegetable oil
1 red onion, finely chopped
2 garlic cloves, finely chopped
150g oyster or any other mushrooms, finely chopped
2 tbsp reduced-salt soy sauce or tamari
400g tin kidney or black beans in water, rinsed and drained
2 tbsp nutritional yeast
To serve3 bread rolls, halved and toasted
3 tbsp reduced-fat hummus or vegan mayo
Few lettuce leaves
3 tomato slices
½ small ripe avocado, sliced
Few red onion slices
Sweet chilli ketchup or vegan pesto (optional)
Put 2 tbsp of oil into a frying pan on a high heat. Once hot, add the onion and garlic and cook for 1-2 minutes, stirring regularly. Add the mushrooms and cook for a further minute. Now add the tamari (or soy sauce), and fry for 2 minutes. Remove from the heat.
Put the breadcrumbs, beans and nutritional yeast into a bowl and mix well. Add the mushroom mixture to the same bowl and mix. Leave to cool for 1 minute, then use your hands or a wooden spoon to mash and mix everything together. Shape this mixture into 3 burger-shaped patties, making sure to really compress them so as to remove as much moisture as possible. The patties are now ready to cook.
Fry the patties in the remaining oil for 2 minutes on each side, until they turn golden. You can also bake them in the oven at 180°C/fan 160°C/gas 4 for 10 minutes or throw them on the barbecue.
Spread the bottom halves of the buns with the hummus or vegan mayo followed by the lettuce, patties, tomato slices, avocado, onion and the sweet chilli ketchup or vegan pesto (if using) on the top.
Nutrition: per serving
Recipe taken from:
The Happy Pear Recipes for Happiness by David & Stephen Flynn
The views expressed on this site are not those of the Publisher. Always consult your GP or a health professional before beginning any diet or trying any of the products or advice mentioned in Healthy Diet, particularly if you have a medical condition for which it may not be advisable.