Red bean, eggplant and carrot burgers
* Plus 1 hour of rest
As we've mentioned in other burger recipes, such as our chickpea, sun-dried tomato and basil burgers or our black bean and portobello burgers, plant-based burgers are super versatile thanks to how well they take to almost any combination of ingredients, so the possibilities are endless.
This time, the stars of the mixture are red kidney beans, aubergine and carrot, so these are hearty burgers with a firm, juicy texture, rich in protein and with a mild flavour, seasoned with a blend of spices that sets off a parade of flavours and makes them truly spectacular.
Besides their texture and flavour, the big advantage of these burgers over conventional ones is that, being made exclusively from plant ingredients, they are free of cholesterol and trans fats on the one hand, and on the other have a much smaller water footprint, which makes them far more sustainable and kinder to animals and the environment.
Nutritionally, these burgers are rich in protein, carbohydrates, allicin, alliin, beta-carotene, flavonoids, fibre, essential oils, antioxidants, curcumin, vitamins A, C, E and B-group vitamins (B1, B2, B3, B6 and B9 or folic acid), sulphur, calcium, copper, phosphorus, iron, magnesium, manganese, potassium, selenium, sodium and zinc.
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- Step 1In a small bowl, add the ground flax seeds and water and leave to hydrate for 15 minutes.
- Step 2Meanwhile, wash the eggplants, dry them, peel them and cut them into small cubes. Set aside.
- Step 3Wash the carrot, peel it and grate it. Set aside.
- Step 4Peel the onion and chop it finely. Set aside.
- Step 5Remove the first layer and the greenest part of the leek, make some longitudinal cuts, wash it and cut it into slices. Set aside.
- Step 6Put to heat the oil over medium heat in a wide frying pan and, when it is warm, add the onion and the leek and let them fry for 5 minutes.
- Step 7After this time, add the carrot, stir and let cook for 5 more minutes.
- Step 8After this time, add the eggplant and let cook everything for another 5 minutes. Meanwhile, wash the beans in a strainer. Set aside.
- Step 9After this time, add the beans to the frying pan, stir to mix with the rest of the ingredients and add the spices, the flax and water mixture and the tamari sauce. Stir well and cook for a couple of minutes. After this time, remove from the fire and let the dough cool down.
- Step 10When the dough is at room temperature, put it in a bowl and blend for a few seconds (only a few seconds so that it does not remain as a puree). Add the rice flour and the potato starch, mix well, cover the bowl with a clean cotton cloth and put it in the fridge for 1 hour.
- Step 11After this time, take the bowl out of the fridge, moisten your hands and take portions of dough and shape them into a hamburger.
- Step 12Put to heat a little oil and, when all the hamburgers are formed, cook them in the pan for a couple of minutes. After this time, turn them over and cook them for a couple of minutes on the other side. When all the hamburgers are cooked, remove from the heat and serve.