Black Bean Burgers

These flavour-packed burgers, made with black beans and walnuts, are a fantastic source of plant-based protein, fibre, folate, magnesium, and iron. Quick and easy to prepare, they make a nourishing and satisfying meal. Serve in a bun with your favourite toppings or pair with grilled courgette and aubergine slices and warm toasted flatbread for a healthy alternative.

 From: The Vegan Athlete’s Cookbook

Makes 4 large or 8 small burgers

For the burgers:

50g wholegrain bread

75g walnuts

2 tbsp extra-virgin olive oil

2 large shallots or ½ red onion, finely chopped

1 small aubergine, cut into 1cm dice

1 carrot, grated

1 garlic clove, crushed

1 tsp smoked paprika

1 tsp ground cumin

½ tsp ground cinnamon

¼ tsp cayenne (or to taste)

400g can black beans, drained and rinsed

1 tbsp lemon juice

Salt and freshly ground black pepper

3 tbsp finely chopped coriander

For the guacamole:

1 large ripe avocado

1 tbsp lemon or lime juice

¼ red onion, finely chopped

½ clove of garlic, crushed

1 tomato, skinned and chopped

1 tbsp fresh coriander, finely chopped

Sea salt and freshly ground black pepper, to season

To serve:

4 wholemeal seeded buns

Tomatoes, red onion, lettuce and pickles (optional)

 Tear the bread into large pieces, add to a food processor and process until you have breadcrumbs. Transfer to a mixing bowl and set aside. Add the walnuts to the food processor, pulse until crumbly (but not too fine) then tip into the mixing bowl with the breadcrumbs.

Heat 1 tbsp of the oil in a large frying pan over a high heat and fry the shallots, aubergine and grated carrot for 5 minutes, stirring frequently, then add the garlic and continue cooking for a further minute.

Tip into the food processor with the beans, spices, lemon juice, salt and black pepper, and process for about 30 seconds or until you have a coarse purée. It should not be totally smooth – you still want some whole beans in there for texture. Transfer to the bowl with the breadcrumbs and walnuts and mix in the coriander.

Use a large spoon to scoop out 4 portions and flatten them into round shapes. Transfer them to a large plate and place in the fridge for 30 minutes to firm up.

Brush with the remaining 1 tbsp of oil and grill on a BBQ or fry in a large, non-stick frying pan over a medium heat for 5 minutes on each side until golden. Alternatively bake in the oven at 190 °C /fan 170 °C/gas mark 5 for 25 minutes.

For the guacamole, halve the avocado and scoop out the flesh. Mash with the lemon or lime juice. Stir through the onion, garlic, tomato, coriander and seasoning.

Serve on wholemeal seeded buns with a spoonful of guacamole, and tomatoes, red onion, lettuce and pickles if you like.

Per burger: 310cals, 10g protein, 19g fat (2g saturates), 20g carbs (4g total sugars), 8g fibre