Black Bean, Roasted Pumpkin, Feta and Coriander Burgers

These are our latest favourite burger – YUM!

They make a great lunch or dinner

Serve in a bun if really hungry – or just with a salad if moderately hungry

These came about as I had some roasted pumpkin left over from another meal

I love any leftover roasted veggies, but pumpkin is my favourite

I find it so handy to throw into a salad (like this, this or this), sandwich or even make soup from it

But then I got the inspired idea of mushing it up with some black beans and making burgers….

Oh these are sooo delicious

And they are quite quick and very easy to make

This is what you will need…

Just roast your pumpkin, meanwhile caramelise some onion, then add the garlic, cumin and beans

Throw into a bowl along with the roasted pumpkin, feta, oats and coriander amd mix well together

Scoop out 1/4 cup portions of mix and toss in flour

Then cook – or you could pop them in the fridge for later, or cook another day

And enjoy

Black Bean, Roasted Pumpkin, Feta and Coriander Burgers
 
Prep time
30 mins

Cook time
40 mins

Total time
1 hour 10 mins

 

Author: Caroline Trickey from Healthy Home Cafe
Serves: 12

Ingredients
  • 300 grams Jap pumpkin, cut into chunks (1 cup when cooked)
  • extra virgin olive oil
  • freshly ground black pepper
  • 1 large red or brown onion, sliced
  • 2 garlic cloves, crushed
  • 400 gram tin black beans, drained and rinsed
  • 2 teaspoons ground cumin
  • 55 grams (approx ¼ cup) feta, crumbled
  • ¼ cup quick oats
  • ½ cup fresh coriander, chopped
  • ¼ teaspoon salt (less or more depending on how salty the feta cheese is)
  • flour, for coating
  • salad, to serve

Instructions
  1. Heat oven to 200°C and cover a baking tray with greaseproof paper
  2. Place pumpkin in a bowl, drizzle with olive oil, add pepper and toss to coat
  3. Tip onto tray, spread out and roast for 30 minutes or until brown and softened
  4. Heat fry pan over medium heat. When hot add onion and some oil and saute for 10 minutes, until soft and starts to caramelise
  5. Add garlic, beans and cumin to pan, stir through to coat and cook for 2 minutes, squashing a few of the beans before transferring mix into a large bowl
  6. Add cooked pumpkin, feta cheese, oats, coriander, salt and mix well together
  7. Scoop out ¼ cup mixture, shape into burgers and toss in flour to coat
  8. Heat fry pan over medium heat. When hot add some oil and burgers
  9. Cook for 3-4 minutes on each side, until browned and heated through
  10. Serve with salad with or without a bun

3.5.3251

 

For a vegan version, omit feta and increase salt to 1/2 teaspoon

Or replace feta with cashew cheese 🙂

For a gluten free version use a gluten free flour and quinoa flakes in place of oats

If you don’t have black beans, pretty much any other bean will work including cannelini beans, red kidney beans or pinto beans


I'm a dietitian, food lover and passionate cook With the back-ground of running a successful cafe and catering business for more than 12 years in Melbourne, I then completed my dietetic studies and have been working in private practice for more than 10 years. I now also run cooking classes from my home in Sydney My blog is full of delicious, gourmet-style, interesting, healthy meals and more. I want to inspire people to cook more and show them how healthy food can be incredibly delicious and how you can use food as medicine


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