This rustic nutritiously jammed vegan burger recipe makes for an ideal summer dish to go with any salad and side of fries. It tastes delicious and is incredibly easy to make, with very little prep time.
It is also gluten, onion and garlic free! Which is good for anyone with gut sensitivities, or who follows a low FODMAP eating plan. FODMAPs stand for Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides and Polyols. They are indigestible sugars which cause havoc in the bowel and can lead to considerable discomfort. I cook a lot for people and guests, and I am discovering that many people have gut sensitivities, so this recipe will please everyone.
Lots of similar ‘vegetarian’ recipes call for fava beans and broad beans but I LOVE fine green beans. And they are easier on the tummy! However, you can cook with whatever green bean you happen to have – this recipe will work on all of them. With the fine green beans you’ll find it is tasty, sweet and savoury all in one! Enjoy!
– Just 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.
For the burger
– 1 tbsp olive oil
– Fresh thyme – the leaves from about 6 sprigs
– 500g fine green beans, or any other green bean (fava, broad etc.)
– 1 chia egg*
– 1 tbsp fresh parsley, chopped
– 2 tbsp Marmite
– 50g gluten free porridge oats, finely milled in a processor
– Sprinkle of salt and freshly ground pepper
– 1 organic tomato, sliced
– 1 cucumber, sliced
– Relish (store bought)
– Fresh pea shoots
– Bread buns (Supervalu have a great selection of gluten and dairy free buns for under €2)
1. Cook the fine green beans in boiling salt water for about 5 minutes until tender, and then drain.
2. Next, mash in a processor with the ground porridge oats, chia egg, freshly chopped thyme and parsley along with the marmite, salt and pepper.
3. Heat a pan with the olive oil – add some sprigs of thyme for more flavour throughout the oil.
4. Shape the burger mix into patties – you might find that they may be very wet but when you shape them into patties they will hold when fried. Trust me!
5. Fry on each side for about 3 minutes until golden brown with a green centre of healthy goodness seeping through.
6. Serve on a bap with tomato, cucumber and fresh pea shoot. You can add lettuce, relish and anything else that takes your fancy!
* To make a ‘chia eggs’:
For each egg, combine 1 tablespoon of ground chia seed (measure after grinding) with 3 tablespoons of water. Stir well, and place in the fridge to set for about 5-10 minutes. The result should be a sticky egg-like substitute. A quick and easy egg replacement, featuring freshly ground flax or chia seeds!
I’m an entertainment publicist, illustrator and writer. Besides the obvious love for music, art and words; I hold great passion for film, psychology, theatre, travel, health & fitness. I also have a diploma in nutrition and I am a vegan and coeliac. Web: Www.goodseedpr.com