BLACK RECIPES RECIPES

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BLACK BEAN VEGGIE BURGER RECIPE | JAMIE OLIVER RECIPES



Black bean veggie burger recipe | Jamie Oliver recipes image

These veggie burgers are packed with protein, a nutrient that is often lacking from a vegetarian diet. But of course, you don’t have to be a vegetarian to enjoy these! Oozy mozzarella, punchy balsamic onions and a tangy, crunchy slaw make this dish a weeknight staple, and you can whip it up in under an hour.

Total Time 40 minutes

Yield 2

Number Of Ingredients 15

½ a red onion
1 tablespoon balsamic vinegar
1 fresh red chilli
2 spring onions
1 x 400 g tin black beans
100 g fresh breadcrumbs
1 lemon
extra virgin olive oil
2 tablespoons natural yoghurt
80 g baby kale
30 g rocket
olive oil
1 ripe beef tomato
75 g mozzarella cheese
2 wholemeal buns

Steps:

    1. Peel the onion, finely slice into rounds and place in a small bowl with the balsamic and a pinch of sea salt. Set aside.
    2. Halve, deseed and finely chop the chilli. Trim and finely chop the spring onions. Place both in a mixing bowl. Drain the beans and pat dry with kitchen paper. Add to the bowl, along with the breadcrumbs.
    3. Season, then scrunch the bean mixture together with clean hands. Divide into 3 balls, flatten into patties and place 2 in the fridge to chill for 10 minutes (wrap and freeze the spare for another day).
    4. In a small bowl, combine half the lemon juice, 1 tablespoon of extra virgin olive oil and the yoghurt. Season well. Trim the kale and mix into the dressing with the rocket. Put aside.
    5. Heat 1 tablespoon of olive oil in a non-stick pan over a medium heat. When the pan is hot, fry the burgers for 4 minutes on each side, or until golden. If they colour too quickly, reduce the heat.
    6. Slice the tomato and mozzarella into rounds and open the buns.
    7. When the burgers are almost cooked, top each one with mozzarella. Cover the burgers with a lid for 2 minutes to melt the cheese.
    8. Set another pan over a high heat and warm the bun halves, cut-side down, for 2 minutes or until toasted.
    9. Lift the onions out of the balsamic with a fork.
    10. Pop slices of tomato on each bun base, and a burger on top. Top with the balsamic onions and the bun lid. Serve the kale salad alongside.

Nutrition Facts : Calories 652 calories, FatContent 25.1 g fat, SaturatedFatContent 7.8 g saturated fat, ProteinContent 30.5 g protein, CarbohydrateContent 73.4 g carbohydrate, SugarContent 14.0 g sugar, SodiumContent 1.7 g salt, FiberContent 18.0 g fibre

SPICY BLACK BEAN TACOS RECIPE - BBC GOOD FOOD



Spicy black bean tacos recipe - BBC Good Food image

These vegetarian bean tacos, lightly spiced with cumin and smoked paprika, are topped with fresh guacamole and a pomegranate salsa.

Provided by Jennifer Joyce

Categories     Dinner, Main course, Supper

Total Time 25 minutes

Prep Time 15 minutes

Cook Time 10 minutes

Yield 4

Number Of Ingredients 19

1 tbsp vegetable oil
3 garlic cloves, chopped
3 x 400g cans black beans, drained and rinsed
3 tbsp cider vinegar
1 ½ tbsp honey
1 ½ tbsp smoked paprika
1 ½ tbsp ground cumin
1 small garlic clove
2 tbsp roughly chopped coriander
1 green chilli, sliced
2 avocados, halved and stoned
juice 1 lime
110g pack pomegranate seeds
1 green chilli, finely diced
1small white onion, finely diced
small handful fresh coriander, chopped
8-12 corn or flour tortillas
chipotle or other hot sauce
soured cream or coconut yogurt

Steps:

  • In a large frying pan, heat the oil and add the garlic. Fry until golden, then add the beans. Pour in the cider vinegar, honey and spices along with 1 tsp or more of salt, to taste. Cook until warmed through, crushing gently with the back of your wooden spoon, then set aside.
  • The best way to make the guacamole is with a large stone pestle and mortar, but you can use a medium bowl and a flat-ended rolling pin instead. Crush the garlic, coriander and chilli into a rough paste. Scoop in the avocado with a little salt and crush roughly – you want it chunky, not smooth. Squeeze in the lime juice and set aside.
  • Mix the salsa ingredients in a small bowl. Heat a griddle pan or steamer and quickly griddle the tortillas or steam a stack of them to warm up. Reheat the bean mixture.
  • To serve, put 1-2 heaped tbsp of beans on a tortilla. Top with a big spoonful of guacamole and some salsa, hot sauce and a dollop of soured cream or yogurt.

Nutrition Facts : Calories 640 calories, FatContent 24 grams fat, SaturatedFatContent 5 grams saturated fat, CarbohydrateContent 74 grams carbohydrates, SugarContent 12 grams sugar, FiberContent 18 grams fiber, ProteinContent 21 grams protein, SodiumContent 2.7 milligram of sodium

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