Beany burgers with basil tzatziki

Vegetarian
Dairy Free
Health score
24%
Beany burgers with basil tzatziki
25 min.
4
482kcal

Suggestions


If you're looking for a deliciously satisfying meal that's both vegetarian and dairy-free, then our Beany Burgers with Basil Tzatziki is the perfect recipe for you! In just 25 minutes, you can whip up these hearty burgers that are loaded with wholesome ingredients like borlotti beans, toasted pine nuts, and fresh herbs. Each bite is not only packed with flavor but also offers a balanced mix of protein, healthy fats, and carbohydrates, making it an excellent option for lunch, dinner, or any time you crave a filling meal.

What's more, the creamy basil tzatziki adds a refreshing touch that beautifully complements the rich flavors of the beany patties. It's the perfect way to elevate this simple dish into something extraordinary! Serve these tasty burgers in warm flatbreads or pitta pockets for a delightful eating experience. Whether you're hosting a dinner party or just enjoying a casual meal at home, these Beany Burgers are sure to impress, catering to both vegetarians and those looking for a lighter option without compromising on taste. Get ready to gather around the table and enjoy a meal that's as nutritious as it is delicious!

Ingredients

  • 50 pinenuts 
  • 425 roman beans drained and rinsed canned
  • small onion red finely chopped
  • tbsp sun-dried tomato paste 
  • 85 breadcrumbs fresh
  • tbsp thyme sprigs dried fresh
  •  eggs beaten
  • servings unrefined sunflower oil for frying
  • servings basil (see separate recipe)
  • servings wholewheat pita breads 

Equipment

  • bowl
  • frying pan
  • potato masher

Directions

  1. Place a frying pan over a medium heat and lightly toast the pine nuts for 2-3 mins or until golden.
  2. Remove from pan and set to one side.
  3. Put the borlotti beans into a large bowl and mash well with a potato masher or fork.
  4. Add the pine nuts, onion, tomato paste, half the breadcrumbs, the thyme and egg. Season to taste, then gently mix together until the ingredients are thoroughly combined.
  5. With slightly wet hands, shape the mixture into 4 burgers. Coat the outside of each burger with the remaining breadcrumbs. Cover and chill in the fridge for at least 30 mins.
  6. To cook the burgers: heat a thin layer of sunflower oil in a large frying pan and fry for 3-4 mins each side until golden.
  7. Drain on kitchen paper, then serve in warmed flatbreads, tortillas or pittas and spoon over the Basil tzatziki.

Nutrition Facts

Calories482kcal
Protein14.46%
Fat29.55%
Carbs55.99%

Properties

Glycemic Index
59.75
Glycemic Load
29.73
Inflammation Score
-9
Nutrition Score
20.709565069364%

Flavonoids

Apigenin
0.05mg
Luteolin
0.8mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.58mg

Nutrients percent of daily need

Calories:482.41kcal
24.12%
Fat:15.79g
24.29%
Saturated Fat:1.68g
10.49%
Carbohydrates:67.32g
22.44%
Net Carbohydrates:57.23g
20.81%
Sugar:2.98g
3.31%
Cholesterol:40.92mg
13.64%
Sodium:967.04mg
42.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.38g
34.76%
Manganese:1.87mg
93.45%
Fiber:10.09g
40.36%
Folate:134.78µg
33.7%
Vitamin B1:0.46mg
30.7%
Iron:5.21mg
28.96%
Phosphorus:285.36mg
28.54%
Copper:0.5mg
25.01%
Magnesium:97.22mg
24.31%
Vitamin B3:3.78mg
18.92%
Zinc:2.71mg
18.09%
Selenium:12.26µg
17.51%
Vitamin E:2.47mg
16.47%
Vitamin B2:0.28mg
16.31%
Vitamin K:16.73µg
15.94%
Potassium:531.61mg
15.19%
Calcium:148.29mg
14.83%
Vitamin A:499.72IU
9.99%
Vitamin B6:0.18mg
8.79%
Vitamin B5:0.75mg
7.46%
Vitamin C:6.15mg
7.45%
Vitamin B12:0.17µg
2.87%
Vitamin D:0.22µg
1.47%