Spicy Black Bean Burgers with Butternut Squash Fries

prep time 15 mins      total time 35 mins      serves 4

Making small diet and lifestyle changes brings long-term benefits. Cutting down on meat can promote a more balanced way of eating. I find I’m not always in the mood for meat every meal time and have started to cut down on the amount I’m eating. Having meat-free days and living a more plant-based diet has its perks. There are the usual benefits, such as reducing heart disease, helping with weight loss and being better for the environment but there are other positives too.  It’s great for your bank balance. Meat is being more and more expensive but needing to buy less reduces the amount you’re spending.

The term flexitarian is now being used to describe someone who mainly eats a vegetarian diet but will occasionally have meat or fish. I’ve been trying out this concept. Eating vegetarian options is often considered boring but I’ve found the experience to be the complete opposite. It’s amazing how creative I’ve become with my food and these spicy bean burgers have become one of my favourite go to recipes that I love making over and over.

For the burgers:
1 tin black beans
1 cup cooked rice
1 cup breadcrumbs
1/2 red onion
1 tsp paprika
1 tsp cumin
1/2 tsp chilli powder
Salt & pepper
1 tbsp balsamic vinegar

For the fries:
1 large butternut squash (or 3 sweet potatoes)
1 tsp paprika
1 tsp garlic powder
1 tsp cumin
1/2 tsp chilli powder
Olive oil

For the burger sauce:
1 tsp mayonnaise
1 tsp ketchup
1/2 tsp English mustard
1/2 tsp paprika (optional)

Toppings:
Burger buns
Romaine lettuce
Cheese
Gherkins

1. Drain and rinse the beans and mash together in a bowl the rice with a hand blender.

2. Finely chop the red onion and add to the bowl with the breadcrumbs and remaining ingredients.  Mix thoroughly.

3. Mould the burgers into four patties and refrigerate for a minimum of 10 minutes until the patties are set.  Refrigerating them makes them easier to cook later.

4. Chop the butternut squash into slices and add to a baking tray.  Sprinkle with olive oil and the spices, then massage into the butternut squash.

5. Pop the butternut squash fries into the oven for 20 minutes, or until cooked.

6. Prep the burger sauce by mixing together the mayonnaise, ketchup and mustard, you can add a sprinkling of paprika too!

7. Heat some olive oil in a pan over a high heat.  Add the burgers and fry on either side for 5-10 minutes until browned.

8. When the burgers are almost done, add a slice of cheese on top each patty and cover with a lid until the cheese has melted.

9. Layer your burger buns up with the burger sauce, the burger, pickles and lettuce, adding some fries to your plate and you're done!

Notes:

* You can get really creative with your toppings.  Avocado, guacamole or hummus would go nicely with this burger.

* These burgers are perfect for making in batches then freezing for later. 

Let me know in the comments if you try these out and also what you think of them.  Would you like to see more vegetarian options here on my blog?  I'd love to hear from you!  Leave a comment down below!