As the sun is out in full force for the foreseeable future, it is only natural for our thoughts to turn to eating – and cooking – in the great outdoors. Whether it’s a quickly whipped up meal for two, or a more lounge-provoking evening with some good friends, it is always useful to have some simple, nutritious, and delicious dishes in your back pocket. With this goal in mind, I present to you nutrient dense Fava Bean Burgers.
Especially with the consumption of vegetarian protein sources on the rise (this one truly puts a smile on my face), I felt the need to contribute to this aspect of your recipe box. Economical and sustainable agriculture benefits aside, these plant-based proteins are also naturally packed with other beneficial nutrients (like fibre, vitamins, minerals, healthy fat, and antioxidants), and contain very little saturated fat, sodium, and cholesterol; this is very beneficial for your health.
Also known as broad beans, fava beans are widely recognized for their top-notch nutrition profile. These legumes are a significant plant-based source of protein, fibre, iron, and calcium. Fava beans also contain a healthy amount of unsaturated fat, making them a great choice for heart healthy diets. To learn more about the amazing nutrition benefits of bean & legumes, visit my blog on the topic.
Creating these wholesome burger patties is so quick and easy, I have no doubt that you’ll be proud to have created such a vegetarian delight. You should rarely feel the need to eat frozen veggie burgers, which typically contain a surprisingly long list of suspicious ingredients, again.
Highlights of making this recipe:
- With less than a dozen ingredients and just five straight forward steps, this recipe can be whipped up as a quick appy or nourishing main to share with last minute guests.
- Many of us can use another way to easily up the legumes in our diet, and experimenting with new varieties of all foods is extremely beneficial to your health.
- As this recipe is for the burger patties only, the freedom of bun choice is yours! Whole wheat Kaiser, open faced on hearty sourdough, or lightened up with a lettuce “bun”, I encourage you to get creative to make this eat fit your macro targets.
- With the herb and spice variations to try with this versatile recipe, the possibilities are literally endless.
Not in the mood to haul out and/or fire-up the grill? No problem! These patties are perfect when baked in the oven or pan fried on the stove top. Check-out the respective directions below.
Happy cooking!
Macros per Burger Patty
Calories: 173
Protein: 10 g
Fat: 2 g
Carbohydrates: 30 g
Sugar: 4 g
Fibre: 6 g
Fava Bean Burger Patties
Ingredients
- 1 540 mL can fava beans drained and rinsed
- 1/2 red bell pepper medium-large, finely chopped
- 1/2 white onion medium-large, finely chopped
- 1 tbsp minced garlic
- 1 egg large
- 1/2 tbsp chili powder
- 1 tbsp ground cumin
- 1/2 tsp fine sea salt
- 1 tsp hot sauce (optional)
- 1/2 cup 100% whole wheat bread crumbs *, add 1 tsp if using hot sauce
Instructions
- If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees Fahrenheit, and lightly oil a baking sheet. If pan frying, prepare pan for cooking.
- In a medium bowl, mash beans with a potato masher or by hand until thick and pasty. Add peppers and onions and set aside.
- In a separate small bowl, whisk together garlic, egg, chili powder, cumin, salt, and hot sauce (if using).
- Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
- If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side. To pan fry, cook each patty covered, on medium heat, for 8 minutes per side.
Notes
