Mexican Bean Burgers

These easy-to-make, protein-rich burgers are a delicious and nutritious way to use up leftover vegetables. Red kidney beans are the star ingredient — not only are they high in fibre, but they also provide prebiotics that support a healthy gut microbiome. You can easily swap in chickpeas, borlotti beans, or black beans depending on what you have on hand. Served with fresh avocado and zesty salsa, these burgers make a satisfying and gut-friendly meal.

From: The Runner’s Cookbook

Makes 4

1 tbsp light olive or rapeseed oil, plus extra for brushing

1 onion, finely chopped

1 garlic clove, crushed

200g (7oz) leftover cooked vegetables (e.g. carrots, sweet potatoes, butternut squash)

400 g (14 oz) tin red kidney beans, drained

A pinch dried chilli flakes

½ tsp paprika

50 g fresh wholemeal breadcrumbs

½ tsp ground cumin

Salt and freshly ground black pepper

4 tbsp oats or sesame seeds

To serve: 4 wholemeal baps, 1 large avocado, rocket and fresh tomato salsa

Pre-heat the oven to 190 C/ 375 F/ Gas mark 5.

Heat the oil in a non-stick frying pan. Add the onions and cook over a moderate heat for 3 minutes until softened. Add the garlic and continue cooking for a further 1 min.

Place the onion mixture, vegetables, beans, chilli flakes, paprika, breadcrumbs and cumin in a food processor and blitz until well combined. Season with salt and freshly ground black pepper. Alternatively place in a large mixing bowl and mash together until well combined. Shape the mixture into fuor burgers. Put the oats or seeds on a plate and coat the burgers.

Place the burgers an oiled baking tray then brush with olive oil. Bake in the oven for 25 – 30 minutes until they are lightly browned and crisp on the outside.

Place burgers in toasted wholemeal baps with rocket, slices of avocado and tomato salsa and serve with lime wedges.

Per serving: 396 kcal, 14g protein, 16g fat (3g saturates), 44g carbs (8g total sugars), 14g fibre