Spicy Bean Burgers With Tomato Salsa

Family meal plan...a meal plan to help make things a little easier for those busy families who would like to cut out processed food.

 Beans are nutritional powerhouses packed with protein, fiber, B vitamins, iron, potassium, and are low in fat; but this mighty food can also pose potential health risks.Health benefit : beans can prevent heart disease. Studies have shown that people who eat more legumes have a lower risk of heart disease and the phytochemicals found in beans might be partially to thank for , since they protect against it.

Serves 4

400g can red kidney beans
4 tablespoons chopped coriander
1 small red chilli, finely chopped
1 tablespoon ground paprika
1/2 teaspoon ground cumin
1/2 teaspoon ground coriander
3 spring onions, chopped
1 egg yolk
100g white breadcrumbs
Vegetable oil, for shallow-frying

For the salsa

2 tomatoes, finely chopped
1 tablespoon olive oil
2 tablespoons chopped coriander
2 spring onions, roughly chopped
Pepper

To serve

4 soft wholemeal rolls
Rocket leaves

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1. Drain the kidney beans and place in a bowl and mash with a fork until soft but still retaining some bean shapes. Add the coriander, half the chilli, the ground spices, spring onions, egg yolk and breadcrumbs and mix well. Form into 4 patties.

2. Heat 3 - 4 tablespoons vegetable oil in a large, heavy-based frying pan and cook the burgers over a medium-high heat for 2 - 3 minutes on each side until browned. Keep warm while making the salsa.

3. For the salsa, place the tomatoes, olive oil and coriander in a bowl, add the remaining chilli and the spring onions and stir well to mix. Season with a little pepper.

4. Serve each burger in a soft wholemeal roll with a few rocket leaves and some of the tomato salsa.



Beans are a super healthy, super versatile and super affordable food. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management. Beans are hearty, helping you feel full so you will tend to eat less.

Same money and time with family meal plan...