Meat-free alternatives have become popular among health and environmentally-conscious consumers.
But you don’t need to fork out for those pre-made patties for meat-free burger night thanks to this easy-to-make recipe.
Ingredients
- 1 sweet potato
- ⅓ cup (60g) quinoa, raw
- 400g canned kidney beans, drained
- 1 tsp rosemary
- ½ tsp chilli flakes
- 1½ tbsp olive oil
Quinoa is packed with nutrients, providing a terrific source of plant-based protein, with all nine essential amino acids. It also contains B vitamins, iron, potassium, calcium, phosphorous, vitamin E, insoluble fibre, magnesium, riboflavin and phytonutrients. And it’s gluten free.
Instructions
- Preheat oven to 210°C.
- Cut the sweet potato into 2 cm pieces. Place in an oven-proof dish, drizzle with ½ tbsp olive oil and season with salt and pepper, rosemary, and chilli flakes. Bake for 25-30 minutes.
- Once potatoes are cooked, allow them to cool slightly. Then peel off the skin, place in a bowl, and mash the flesh with a fork.
- Add in the drained beans and also mash with a fork.
- Cook quinoa according to instructions on the packaging.
- Once cooked, transfer to the mashed beans and potato, season with salt and pepper, and mix well. Using slightly wet hands, form 4 burgers and grease each one with the remaining olive oil. Place on a baking tray lined with tin foil and bake for 20-25 minutes in 210°C.
Kidney beans offer an additional source of plant protein, offering up to 8.7g per 100g serving. These legumes are also rich in fibre, including resistant starch, which may aid weight loss, and beneficial prebiotic insoluble fibre.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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