eat:

Veggie smoky bean burger

This recipe is a great way to teach kids about the importance of vegetables and beans in their diet, highlighting how they provide essential vitamins, minerals, and fibre.
  • Preparation Time: 15 minutes
  • Cooking Time: 15 minutes
  • Total Time: 30 minutes
  • 1 can (400g) black beans, drained and rinsed
  • 1 small carrot, grated
  • 1 small courgette grated
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 50g breadcrumbs
  • 1 egg
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • Salt and pepper to taste
  • 1 tablespoon vegetable oil
  1. Prepare the Veggies: In a large bowl, mash the black beans with a fork until mostly smooth.
  2. Mix Ingredients: Add the grated carrot, grated courgette, chopped onion, and minced garlic to the bowl. Mix well.
  3. Add Seasonings and Binder: Stir in the breadcrumbs, egg, ground cumin, paprika, salt, and pepper. Mix until well combined.
  4. Form Patties: Divide the mixture into four equal portions and shape each into a patty.
  5. Cook the Burgers: Heat the vegetable oil in a large frying pan over medium heat. Cook the patties for about 5-6 minutes on each side, or until golden brown and cooked through.
  6. Serve: Serve the veggie burgers on wholewheat, seeded buns with your favourite toppings like lettuce, tomato, red onion and cheese. Allowing kids to customize their burgers with various toppings encourages creativity and personal expression through food.
Per serving
  • Calories: 200 kcal
  • Protein: 8g
  • Carbohydrates: 28g
  • Fat: 6g
  • Fibre: 6g
  • Sugars: 4g

In this recipe:

Children will learn basic cooking skills such as grating, chopping, mashing, and mixing. These are fundamental techniques that build confidence in the kitchen. Experiment with different spices and herbs, encouraging them to explore and develop their taste preferences.

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