Beans, Beans are good for your …Burgers!

Bulgur & Bean Veggie Burger

Barbecues – Not Just for Carnivores

You may have gathered by now that I like to barbecue. We don’t have a fancy grill or gas burner, and rely on simple charcoal. I don’t really see the point in lighting up a barbie if it is only going to be the two of us, so I tend to supersize mine, and invite loads of people. I’m pretty well-practiced at it now, and can happily cope with 20-30 guests.

We fill a baby bath with ice, for the drinks to chill in, and I set about making the things that will go onto it, with various salads, and dips. There are a few things that must feature – ribs, sausages, vegetable skewers, and of course burgers. I make my own meat burgers, and I don’t leave out veggie friends.

BBQ used as heat for guests

Burn All The Things

Of course, as is tradition, I do all the prep work, and step back to let the Big Guy get the glory, as he (and often a few other grill kings/ queens) ‘caramelises’ my food.

I am not a fan of fake meats. I know that they have saved many a vegetarian at a barbecue, but they just aren’t for me. These vegan burgers are not pretending to be meaty, I think that their flavour and texture is good enough to speak for themselves. And they are great in a bun!

The recipe is a good basis for a veggie burger. From here, you can change the spice mix, substitute coriander for the parsley, use fresh chilli instead of the cayenne pepper, or add nuts or some other vegetables to the mix. I have made a few variations myself. I’d love to hear your variations, and maybe steal them give them a try.

These burgers keep well in the fridge or freezer, and you can cook them in a frying pan too, if you don’t have enough people round light the barbecue.

You may have noticed that a lot of my recipes have been veggie or vegan lately. This is because a friend recently cycled the Dunwich Dynamo, and I agreed to “sponsor” him by signing up to reduce my carbon through Do-Nation. This is a great way of getting people to do a few simple green actions for a short period of time, to see how they get on. It is also a lovely way to help people to feel involved in supporting your event without asking them to donate money, which can be a little awkward in these straightened times. The actions themselves are not too difficult to achieve, and it may get a few people to continue to do them, after all it is supposed to take 30 days to form a habit, so after 2 months it may be second nature.

Peter managed to smash the carbon target that he set himself at the start. I chose the Veg Out option. I really don’t eat all that much meat, so for two months, I have pledged to cut it even further, and also to go vegan a couple of days a week.

The Dunwich Dynamo took place over the weekend, and so far reports are that my friend is very happy, and a little sore, but I expect that there will be no lasting problems. Congratulations Pete, on getting your friends to take some small carbon friendly actions, and for the epic ride!

Bulgur & Bean Burgers Ready to Grill

Grill Ready

Ingredients

200 g dried beans, or one can. I usually use kidney or brown beans here, but the variety is really up to you.

1 onion, finely chopped

2 cloves garlic, finely chopped

1 tsp cumin seeds

½ tsp cayenne pepper

100 g bulgur wheat

400 ml vegetable stock

1 tbsp soy sauce

Good bunch of parsley, finely chopped

Method

If you are using dried beans, soak them for a few hours. Drain then bring them to the boil in fresh, unsalted water. Cook until they are tender. You’ll probably need at least 40 mins for this, but it depends on the age of the beans. Don’t be tempted to salt the beans, or you will make the skins tough.

If you are using tinned beans, drain and rinse them, and heat them in fresh, unsalted water.

It is best to work with warm ingredients, as they bind a bit better, so try to get all the ingredients cooked at roughly the same time. If you are using dried beans, they will need to be started first, if you are using tinned, they should be warmed through as you come to the end of the bulgur preparation.

In a dry pan, toast the cumin seeds until they give off their characteristic scent. Keep them moving, as they will catch quickly. Once they are done, remove immediately to a mortar or a spice grinder.

Add a little oil to the warm pan, and sweat the onion on a gentle heat. You don’t want to colour the onion.

Meanwhile, grind up the cumin, and add the cayenne and garlic, and grind up to a paste. Add to the translucent onion, and fry until the aroma begins to waft.

Add the bulgur and stir to coat all of the grains in the onion and spice and oil. Add the stock, and bring to the boil. Reduce the heat, cover and simmer until the stock has been absorbed.

When the beans are done, drain, but don’t discard the cooking water. If the burger mix is too crumbly, you can add a bit of this to help it to bind.

Mix the soy, beans and parsley into the bulgur mix. Use the stalks of the herb too, as they pack loads of flavour. Set aside about a quarter of the mixture, and then pulse the rest in a blender until it is comes together. You want it to be sticky, but not a paste.

Add the reserved mixture from earlier, for texture and stir well.

Make patties by rolling lumps into balls in your hands, and then flattening on a board to make the burger. They will look surprisingly round. This is normal.

Chill for at least an hour before you grill them, to help them retain their shape. Grill or fry on either side over low coals. Preferably on a summer’s day. You may be able to make great burgers, but you can’t control the weather!

Advertisements

8 Comments

Filed under Feast

8 responses to “Beans, Beans are good for your …Burgers!

  1. I have to say that if these burgers are good enough to satisfy a meat eater, they are right up there on my “must make” list for this little black vegan! Cheers for an excellent post 🙂

  2. Cheers Mel, doing well. The swim in the sea (not quite an ice-bath) really helped keep the soreness off my legs.
    Will be having a go at this recipe out of solidarity (and because they look tasty!)

    • Hey Pete, you’re welcome. I’m so glad that you weren’t too sore after that amazing effort. Well Done!

      I think Do-Nation is a cool idea, I hope by mentioning it, other people will consider it for a sponsorship idea too.

  3. Oh yum – yes please! These look so tasty!

  4. Ooh, sounds like a lovely recipe – book marked. You can’t beat a bean burger,especially as some of the meat subs still contain a load of suspect ingredients.

    • Exactly, Heather. I don’t understand meat substitutes at all really. I know people say that they are a kind of middle step, but things like this are much tastier.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s