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Title: Plantain And Bean Burgers
Categories: Burgers, Caribbean, Vegetarian
Yield: 4 Servings
2 Ripe plantains
400 g Tin black beans (14-1/2
-oz); drained and rinsed
1 ts Sea salt flakes
1 ts Freshly ground black pepper
1 Scotch bonnet or other
-chilli; seeds removed;
-chopped
1 ts Dried mixed herbs
2 tb Fresh coriander; finely
-chopped
1 Red onion; finely chopped
250 g Plain flour (2 c, 9 oz)
2 tb Olive oil
Iceberg lettuce; shredded
4 Vegan burger buns; split
1 lg Tomato; thickly sliced
1 Avocado; sliced
Sweet chilli sauce
Preparation time: 2 hours
Cooking time: 30 minutes
100% vegan and 100% flavour! This delicious plant-based burger uses
ripe plantain (to get maximum sweetness) mixed with black beans and
Caribbean spices. You don't have to be vegan to love this!
Per serving: 685 kcal, 14 g protein, 113 g carbs (12 g sugars), 16 g
fat (3 g sat fat), 16 g fibre, and 1.9 g salt.
Preheat the oven to 200°C/180°C Fan/Gas 6. Place the plantains in a
roasting tin and roast for 15 minutes until softened. Leave to cool
slightly, then peel and mash with a fork in a large bowl. Add the
black beans, salt, black pepper, chilli, mixed herbs, coriander and
onion. Mix well then stir in the flour to form a thick, sticky
mixture.
Divide the mixture into four and form into burger shapes. Cover and
place in the fridge for 1 hour (this helps them hold their shape when
cooking).
Heat the oil in a griddle pan and cook the burgers for 7 minutes on
each side until golden brown.
To serve, add the lettuce to the bun bases, top with tomato slices
and the burgers. Finish with avocado and sweet chilli sauce. Top with
the bun lids and serve.
Recipe by Shaun and Craig McAnuff
Recipe FROM:
<
https://www.bbc.co.uk/food/recipes/plantain_and_bean_74740>
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