As we are  trying to keep the ingredients as simple as possible – we thought a healthy bean burger would be a lovely recipe as I am sure everyone would have a canned kidney beans in their pantry . Burgers are always hit with children .  Maybe add some sweet potato fries to go with it if we can push it to complete healthy meal . 

It’s a great recipe where children can weigh out the beans and mash up the beans, add the some spices  and learn to make their own healthy burgers . 
Beans are high in protein and a great alternative to having meat or chicken.

RECIPE : 

  • 200g Kidney Beans – Drained and Rinsed
  • 45g Bread Crumbs
  • Half Tsp chilli powder or black pepper  
  • A Few Stalks of Coriander chopped finely 
  • 1/3 egg
  • 2 tablespoons tomato salsa
  • salt to season

Method : 

In a large mixing bowl add the kidney beans ( Parents can part mush them in a food processor ) then the rest the children can mush using a fork to make it as smooth as you can . 

Snip the coriander with a pair of scissors and add to the mixture .
Weigh out the breadcrumbs , chilli powder , salt, pepper , beaten egg and salsa.  Mix it all together. 

 Wet your hands and roll out into balls and flatten into burgers . 

Fry Them on a medium heat and have it in your favourite bun with salad and sauce . 

Tips ** – 

  • Bread crumbs – If you don’t have bread crumbs – blitz a piece of bread in a food processor to breadcrumbs and add to the burger mixture . 
  • Salsa – Chop tomatoes and onion and add some lemon –  finely chop or  can also be blitz in a food processor 
  • Coriander – you can use any dried herbs that you have at home if you can’t find any fresh coriander . 

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| Asma Awan

Cooking with Kids
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