Black Bean, Roasted Pumpkin, Feta and Coriander Burgers
These are our latest favourite burger – YUM!
They make a great lunch or dinner
Serve in a bun if really hungry – or just with a salad if moderately hungry
These came about as I had some roasted pumpkin left over from another meal
I love any leftover roasted veggies, but pumpkin is my favourite
I find it so handy to throw into a salad (like this, this or this), sandwich or even make soup from it
But then I got the inspired idea of mushing it up with some black beans and making burgers….
And they are quite quick and very easy to make
Just roast your pumpkin, meanwhile caramelise some onion, then add the garlic, cumin and beans
Throw into a bowl along with the roasted pumpkin, feta, oats and coriander amd mix well together
Scoop out 1/4 cup portions of mix and toss in flour
Then cook – or you could pop them in the fridge for later, or cook another day
And enjoy
- 300 grams Jap pumpkin, cut into chunks (1 cup when cooked)
- extra virgin olive oil
- freshly ground black pepper
- 1 large red or brown onion, sliced
- 2 garlic cloves, crushed
- 400 gram tin black beans, drained and rinsed
- 2 teaspoons ground cumin
- 55 grams (approx ¼ cup) feta, crumbled or vegan cheese
- ¼ cup quick oats
- ½ cup fresh coriander, chopped
- ¼ teaspoon salt (less or more depending on how salty the feta cheese is)
- flour, for coating
- salad, to serve
- Heat oven to 200°C and cover a baking tray with greaseproof paper
- Place pumpkin in a bowl, drizzle with olive oil, add pepper and toss to coat
- Tip onto tray, spread out and roast for 30 minutes or until brown and softened
- Heat fry pan over medium heat. When hot add onion and some oil and saute for 10 minutes, until soft and starts to caramelise
- Add garlic, beans and cumin to pan, stir through to coat and cook for 2 minutes, squashing a few of the beans before transferring mix into a large bowl
- Add cooked pumpkin, feta cheese, oats, coriander, salt and mix well together
- Scoop out ¼ cup mixture, shape into burgers and toss in flour to coat
- Heat fry pan over medium heat. When hot add some oil and burgers
- Cook for 3-4 minutes on each side, until browned and heated through
- Serve with salad with or without a bun
For a vegan version, omit feta and increase salt to 1/2 teaspoon
Or replace feta with cashew cheese 🙂
For a gluten free version use a gluten free flour and quinoa flakes in place of oats
If you don’t have black beans, pretty much any other bean will work including cannelini beans, red kidney beans or pinto beans