Cooking with Kids: Veggie Bean Burgers

Shop-bought veggie burgers are often deep-fried and quite expensive. You can make your own versions at home which can be frozen and then oven-cooked from frozen as needed. It is good to add a vegetable of some kind- mashed squash, carrot or sweet potato work really well- you can mash these from boiled or roasted vegetables.

 

 

 

Ingredients (4 burgers): 

1 x 400g/14oz tin chickpeas or beans such as borlotti, kidney or butterbeans, drained and rinsed

300g/10½oz Cooked, mashed vegetables such as carrot, squash, potato, sweet potato or parsnip

1 Garlic love, crushed by an adult or with a garlic press

1 Tbsp sunflower, vegetable or olive oil

Squeeze lemon juice

Pinch ground cumin, coriander or paprika, mild chilli flakes, to taste

Freshly ground black pepper

1 Tbsp tahini (optional)

4 Tbsp sesame seeds, breadcrumbs or crushed crackers (optional), for coating

 

Method:

  1. Adult’s job: Preheat the oven to 200C/400F/Gas 6.
  2. Kid’s job: Mash the beans or chickpeas as much as you can either with a potato masher in a bowl or with a hand mixer (supervised). Alternatively you could make the mix in a food processor if you have one.
  3. Kid’s job: Add the mashed vegetables and garlic and any herbs, spices or tahini that you want to use.
  4. Kid’s job: Mix well and the kids can taste and add lemon juice, spices or pepper to their taste.
  5. Kid’s job: The mixture then needs to be rolled into four burger-sized balls with wet hands, or make 12 smaller "falafels" - kids have the perfect sized hands for this. Flatten the balls slightly. If you like, you can coat them with sesame seeds, crushed crackers or breadcrumbs for extra crunch.
  6. Kid’s job: Drizzle a tablespoon of olive oil on a baking tray and place the "falafels" or bean burgers on top and then turn them all over so that they have a coating of a little oil on each side.
  7. Adult’s job: Place the baking tray in the oven and cook for 20-30 minutes, turning the burgers over midway through cooking. Allow to cool a little before serving.

 

For more information visit BBC Food

 

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