Kidney Bean Burgers with Tomato Harissa Dip
Recipe by Maria-Carin Gala | Galas Organic Kitchen
These gluten-free Kidney Bean burgers are absolutely delicious with a texture that is so meaty! Enjoy them with Galas Tomato Harissa Dip in a wrap or a burger bun, with a juicy salad. Totally delish!
Kidney beans make an excellent source of plant-based protein, along with being rich in various vitamins, minerals and fibre! They are one of the healthiest beans you can eat, with the lowest amount of fats.
The dip is just wonderful - so full of flavour and super healthy too! Scientific research shows that raw onion and garlic are supportive in cases of cancer, diabetes and heart disease. Raw chilli, tomato and apple cider vinegar are also health promoting. You can also stir this dip through pasta or 'zoodles' (zucchini noodles).
Kidney Bean Burgers (Makes approx 20 burgers):
- 1 cup dry kidney beans, or 2 tins
- 10cm piece of kombu seaweed, optional
- 2 cloves garlic, crushed
- 1 small red onion, diced finely
- 1 red capsicum, chopped very finely
- 1 carrot, grated
- Plenty fresh oregano, or dried about 1 tbsp
- 2 tbsp tomato paste
- 1 tbsp mustard
- 1 tbsp balsamic vinegar
- 1/4 cup fresh parsley, chopped
- Salt and pepper
- Tamari, to taste
- 1 cup chickpea flour
- Coconut oil deodorised or rapeseed oil, for frying
Tomato Harissa Dip (Serves 6-8):
- 1 small red onion
- 1 red capsicum
- 1 cup sun-dried tomatoes
- 1 red chilli, or more as desired
- 1/4 cup extra virgin olive oil
- 1/4 cup apple cider vinegar
- 2-4 tbsp balsamic vinegar
- Salt and pepper to taste
- 1-2 tsp coconut sugar
- Optional: 1 ripe tomato, 1 garlic clove
Kidney Bean Burgers:
1. If using dry beans, soak them overnight in lots of water, then boil with the lid on in plenty of fresh water until soft (which can take up to 2 hours), with an optional but recommended piece of kombu. Strain when the beans are soft, let cool. Or just use good old tins.
2. Smash the beans with your hands and squeeze.
3. Add rest of the ingredients, taste test and adjust to your liking.
4. Make sure they’re cool, which will help them hold together. Only then form patties and fry in coconut oil for about 5 minutes each side, making sure they’re nice and brown.
5. Once fried and slightly cooled they harden
6. Enjoy the creative possibilities these little burgers offer—see tip below.
Tip: You can add some finely chopped Kale and one grated zucchini for a greener touch. Add 1 cup of cooked quinoa, rice or millet. Coriander and turmeric are also a nice spice combo in thse burgers, or basil and sun-dried tomatoes. Add an organic thick juicy green chilli, finely chopped, if you like a little kick. Or just add your own favourite flavours - the possibilities are endless!
Tomato Harissa Dip:
1. Chop up the sun-dried tomatoes a little bit.
2. Blend everything.
3. Taste for enough of each ingredient.
4. This is important; the flavours of vegetables, oils and vinegars vary in intensity - so keep tasting until you are happy that it has enough kick, zing and saltiness.
5. Lasts miraculously for ages in the fridge (you could freeze it too), however it tastes most exciting fresh!
Tip: If your sun-dried tomatoes are extra hard just soak them for about an hour in hot water. Instead of the sugar, you can add 2 medijool dates, or omit completely.