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🍽️ Kidney Bean Burgers with Mango-Chili Salsa

729 kcal · 30 min · 4 servings

Ingredients

• 1 red onion
• 50 g carrots (1 small carrot)
• 3 tbsp olive oil
• 600 g french fries (frozen)
• 400 g kidney beans (drained weight; can)
• 2 tbsp ground almonds
• 1 tbsp tomato paste
• 1 egg
• salt
• pepper
• 1 tsp sweet paprika powder
• 1 tsp sumac
• 0.5 tsp coriander powder
• 2 tbsp whole wheat breadcrumbs
• 1 avocado
• 150 g yogurt (3.5% fat)
• 0.5 lemon (juice)
• 1 small mango
• 0.5 red chili pepper
• 4 stalks coriander
• 4 whole wheat burger buns

Instructions

1. 1. Peel the onion and cut it into fine cubes.
2. 2. Peel the carrot and grate it finely.
3. 3. Heat one tablespoon of olive oil in a frying pan.
4. 4. Add the onions and carrots to the pan.
5. 5. Sauté the vegetables for two to three minutes over medium heat.
6. 6. Remove the pan from the heat and set it aside.
7. 7. Preheat the oven to 200 degrees Celsius (180 degrees Celsius for fan-assisted or gas mark 3).
8. 8. Place the french fries on a baking sheet.
9. 9. Bake the fries for 20 to 25 minutes until golden brown.
10. 10. Drain the kidney beans well in a colander.
11. 11. Roughly chop the kidney beans in a food processor or with a hand blender.
12. 12. Mix the chopped beans with the almonds, tomato paste, egg, and the onion-carrot mixture.
13. 13. Season the mixture with salt, pepper, paprika powder, sumac, and coriander.
14. 14. Knead in enough breadcrumbs until you have a moldable mixture.
15. 15. Shape the mixture into four burger patties.
16. 16. Heat some oil in a clean frying pan.
17. 17. Fry the patties one after another over medium heat.
18. 18. Fry each side of the patties for four to five minutes until golden brown.
19. 19. Keep the finished patties warm.
20. 20. Cut the avocado in half and remove the pit.
21. 21. Scoop out the avocado flesh and puree it with the yogurt.
22. 22. Season the avocado cream with salt and lemon juice.
23. 23. Peel the mango and cut the flesh away from the pit.
24. 24. Cut the mango into small cubes.
25. 25. Cut the chili pepper in half lengthwise and remove the seeds.
26. 26. Wash the chili peppers and chop them finely.
27. 27. Mix the mango, chili, and some lemon juice.
28. 28. Wash the coriander and shake it dry.
29. 29. Pluck the coriander leaves from the stems.
30. 30. Slice the burger buns open.
31. 31. Spread the avocado cream on the bottom halves of the buns.
32. 32. Top the buns with the mango cubes and some coriander.
33. 33. Place the warm burger patties on top.
34. 34. Place the top halves of the burger buns on.
35. 35. Serve the burgers together with the french fries.

Nutrition per serving

• kcal: 729
• Protein: 27 g · Fett/Fat: 30 g · Carbs: 87 g