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
- Adult’s job: Preheat the oven to 200C/400F/Gas 6.
- 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.
- Kid’s job: Add the mashed vegetables and garlic and any herbs, spices or tahini that you want to use.
- Kid’s job: Mix well and the kids can taste and add lemon juice, spices or pepper to their taste.
- 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.
- 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.
- 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