RECIPE - Niamh’s Veggie Bean Burgers

RECIPE - Niamh’s Veggie Bean Burgers

Why not try Veganuary in January?

New Year - New Goals? Many people reflect on things they would like to change around this time of year.Some people consider changing for the whole month of January or giving something a go in the first few months of the year and seeing how they get on.A popular trend for January is ‘Veganuary’ whereby people opt for a vegan lifestyle for the month of January. I am not suggesting that everyone reading this needs to go to that extent but research shows that having some meat free meals each week and more plant based foods in our diet can be good for our health. One idea for a meat free meal and more plant based food is this recipe and even better if there are some helping hands to get involved!!

Makes x12 - Can be oven baked OR pan fried

1 large onion, diced
4 cloves garlic, diced
3 tablespoons Balsamic vinegar
1 large butternut squash
1 tin (400g) beans of your choice (such as black beans or kidney beans)
100g oats
1 tablespoon dried chilli flakes
2 teaspoons ground cumin
2 teaspoons dried oregano
50g milled flaxseed OR plain flour for coating

Preheat oven to 200’, Peel the butternut squash, remove the seeds and cut into chunks. Toss the butternut squash in the Balsamic vinegar and place onto a non-stick baking tray. Roast in the pre-heated oven at 180’c for around 45 minutes or until it is quite soft and tender. Sauté the onion in a pan until soft (usually takes around 3-5 minutes). Add in the garlic for another minute of cooking. Remove from heat. Rinse and drain the beans. Mash the beans and roasted butternut squash together. Gradually fold in the rest of the ingredients (including the softened onion and garlic), BUT NOT the milled flaxseed/flour. Mix to form a dough. Sprinkle the milled flaxseed OR flour onto a flat surface/ large plate. Shape the dough mixture into burger patties using your hands on top of this surface. Slightly wet your hands to prevent the mixture sticking to them.OR use a cookie cutter to help form rounded shapes for the burgers. Ensure that the surfaces of the burgers are coated in the milled flaxseed/flour. Place the burger patties onto a non stick baking tray or a parchment lined baking tray and bake in the oven at 180’c for 30-40minutes. Make sure to flip the burgers half-way through baking.Alternatively (instead of baking), place the burger patties onto a heated non-stick pan with some cooking oil of your choice and fry over a medium heat for approximately 5-7minutes on each side until both sides are crispy.Serve straight up with toppings of choice or freeze for later.

Wishing you and your families health and happiness for 2021. Here is to a New Year!!!

Please follow’Biabites’Facebook for other food ideas especially in the ‘Fun food’ and ‘Recipes’ albums.Please follow@BiaBiteson twitter.For nutrition talks/workshops at events or in schools/workplaces/community groups= please email: Niamh Arthurs BSc, Msc Registered Dietitian.

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