This fine green bean burger is something I’ve been meaning to test. Such a rustic protein packed dish – ideal for summer – it tastes delicious and is incredibly easy to make and dig into! With very little prep time! It is also gluten free, onion and garlic free!
According to the USDA National Nutrient Database, one cup of fresh green beans (about 100 grams) contains 31 calories, 0 grams of fat, 7 grams of carbohydrate, 3 grams of fiber, 3 grams of sugar and 2 grams of protein.
Green beans are a rich source of vitamins A, C and K and also contain folate, thiamin, riboflavin, iron, magnesium and potassium. Many studies have suggested that increasing consumption of plant foods like green beans decreases the risk of obesity, diabetes, heart disease and overall mortality while promoting a healthy complexion, increased energy and overall lower weight. Read more about this highly nutritious food here.
Lots of similar vegetarian recipes call for fava beans and broad beans but I LOVE fine green beans. However you can cook with whatever green bean you happen to have – this recipe will work on all of them! This recipe with the fine green beans is tasty, sweet and savoury all in one! Enjoy!
1 tablespoon of olive oil
Fresh thyme – the leaves from about 6 sprigs
500 grams of fine green beans
1 chia egg
1 tablespoon of chopped fresh parsley
2 tablespoons of marmite
Sprinkle of salt and freshly ground pepper
1 sliced fresh whole organic Tomato
Freshly sliced cucumber
Red Onion relish (store bought)
Fresh pea shoots
50grams of gluten free porridge oats – blended in a processor finely
Gluten and dairy free bread buns (supervalu has a great selection for under €2!)
Cook the fine green beans in boiling salt water for about 5 minutes until tender. Drain. Then mash in a processor with the blended ground porridge oats, chia egg, freshly chopped thyme and parsley along with the marmite, salt and pepper.
Heat a pan with the olive oil – and some sprigs of thyme for added flavour throughout the oil.
Shape the burger mix into patties – they may be very wet but when you shape them into patties they will hold when fried.
Fry on each side for about 3 minutes until golden brown.
Serve on a bap with tomato, cucumber and fresh pea shoot. You can add lettuce and anything else that takes your fancy!