recipes

Main dishes

Gluten-free pinto bean burger with kiwifruit salsa

This is a great recipe if you want to go gluten-free. This tasty and healthy bean burger with kiwifruit salsa is perfect to share with friends and family!

 

Recipe rich in fibre with high vitamin C content. Good source of potassium and natural source of folate.

Serves 4
Cooks in 40 min.
Difficulty
Recipe appropriate for
Vegetarian
Vegan
Coeliac
Lactose intolerant
Nutrition per serving
Calories597.630%
Fat21.67g31%
Saturates2.73g14%
Protein31.45g63%
Carbs68.27g22%
Sugar8.57g10%
Fibre32.85g110%
Folate39.18μg10%
Potassium1982.09mg71%
Vitamin C96.34mg128%
Of an adult’s reference intake
Ingredients Method

Ingredients

  • 2 cups cooked pinto beans
  • ½ medium-sized onion
  • 2 cloves garlic
  • ½ red pepper
  • 2 tablespoons ground linseed
  • 3 tablespoons chickpea flour (or gram)
  • 3 tablespoons extra virgin olive oil
  • a pinch turmeric
  • 1 sprig fresh parsley or coriander
  • salt
  • pepper
  • 4 gluten free wholemeal seeded bread slices (roughly 80 g each)

 

For the sauce:

  • 2 Zespri Green kiwifruit
  • 1/2 red onion
  • Juice of 1 lime
  • 1 tablespoon extra-virgin olive oil
  • 2 sprigs fresh coriander or parsley
  • salt
  • pepper

Method

  1. For the burger: start by chopping the onion, garlic and red pepper as finely as possible.
  2. Heat 2 tablespoons of oil in a non-stick pan and gently sauté the garlic, onion and red pepper for 10 minutes, until softened. Meanwhile, roughly mash the cooked beans with a fork.
  3. Combine the sautéed vegetables, chickpea flour, chopped herbs, spices, seeds, salt and pepper and mix well. Leave to stand in the fridge for 1 hour.
  4. Preheat the oven to 180 ºC.
  5. Using wet hands, divide the mixture into 4 equal amounts and shape into patties. Now place these on a baking tray which has been brushed with the remaining oil and bake in the oven for 20 minutes.
  6. For the salsa: peel and dice the Zespri kiwifruit. Peel and thinly slice the onion. Place the onion and kiwifruit in a bowl, add the lime juice, coriander, oil, salt and pepper and mix well. Serve on top of the burger alongside a slice of wholemeal seeded bread.

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