Ingredients
400g can red kidney beans, rinsed, drained
2 teaspoons Mexican spice seasoning
2 green shallots, finely chopped
1 egg, lightly whisked
1 small beetroot, peeled, coarsely grated
8 large field mushrooms, stalks removed
250g fresh buffalo mozzarella (see notes)
20g salad leaves
Sour cream, to serve
1 avocado, sliced
Fresh coriander leaves, to serve
Instructions
Place the beans in a large bowl and roughly mash. Add seasoning, shallots, egg and beetroot. Season. Stir until just combined. Divide the mixture into 4 patties.
Heat a large non-stick frying pan over medium heat. Spray with oil. Place the patties in the pan and roughly flatten. Cook for 2-3 minutes, each side, or until golden and heated through.
Meanwhile, preheat the grill. Place mushrooms on a grill tray and spray with oil. Cook under the grill, stalk side down, for 1-2 minutes or until lightly golden. Turn and cook the other side for 30 seconds. Add cheese to 4 of the mushrooms and cook for a further 1-2 minutes or until the cheese is golden and bubbling. Transfer to serving plates.
Top the cheese-filled mushrooms with the salad leaves, a patty, sour cream, reserved tomato, sliced avocado and coriander. Top with remaining mushrooms.
Key Points About Ingredients:
- Red kidney beans are an excellent plant-based protein source, providing around 8g of protein per half-cup serving along with dietary fibre that supports digestive health.
- Fresh buffalo mozzarella is softer, creamier, and lower in sodium than regular mozzarella, making it a more indulgent yet slightly lighter cheese choice for melting.
- Beetroot is rich in natural nitrates and antioxidants like betalains, which may support healthy blood pressure and reduce inflammation.
- Large field mushrooms act as a gluten-free, low-carb burger bun alternative while adding umami depth, B vitamins, and potassium to the dish.
- Avocado contributes heart-healthy monounsaturated fats along with potassium and vitamin E, adding creaminess without the need for processed sauces.
Key Nutritional Insights:
- Each serving provides a meaningful amount of plant-based protein from the kidney beans, supporting muscle maintenance on a vegetarian diet.
- The combination of avocado and mozzarella contributes healthy unsaturated and dairy fats, making this burger surprisingly satiating despite containing no meat.
- Field mushrooms and kidney beans together supply a notable amount of dietary fibre, helping to promote fullness and stable blood sugar levels.
- Beetroot adds natural sugars but also folate and vitamin C, supporting immune function and cell health in every serving.
- This burger is naturally gluten-free when no bun is used, making it suitable for those with gluten sensitivities.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories480
- Standard DV% Daily Value*
- Total Fat28 g72 g38.89%
- Saturated Fat11 g20 g55%
- Trans Fat0 g
- Polyunsaturated Fat3 g
- Monounsaturated Fat12 g
- Cholesterol95 mg300 mg31.67%
- Sodium540 mg2300 mg23.48%
- Total Carbohydrate32 g275 g11.64%
- Dietary Fiber10 g28 g35.71%
- Total Sugars7 g
- Added Sugars0 g50 g0%
- Sugar Alcohal0 g
- Protein24 g50 g48%
- Vitamin D (Cholecalciferol)18 mcg20 mcg90%
- Calcium320 mg1300 mg24.62%
- Iron4 mg18 mg22.22%
- Potassium980 mg4700 mg20.85%
- Vitamin A620 mcg900 mcg68.89%
- Vitamin C (Ascorbic Acid)14 mg90 mg15.56%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K38 mcg120 mcg31.67%
- Vitamin B1 (Thiamin)0.2 mg1.2 mg16.67%
- Vitamin B2 (Riboflavin)0.4 mg1.3 mg30.77%
- Vitamin B3 (Niacin)4 mg16 mg25%
- Vitamin B6 (Pyridoxine)0.5 mg1.7 mg29.41%
- Folate120 mcg400 mcg30%
- Vitamin B12 (Cobalamine)0.8 mcg2.4 mcg33.33%
- Biotin8 mcg30 mcg26.67%
- Vitamin B5 (Pantothenic acid)1.8 mg5 mg36%
- Choline110 mg550 mg20%
- Phosphorus380 mg1250 mg30.4%
- Iodine12 mcg150 mcg8%
- Magnesium72 mg420 mg17.14%
- Zinc3 mg11 mg27.27%
- Selenium18 mcg55 mcg32.73%
- Copper0.5 mg0.9 mg55.56%
- Manganese0.8 mg2.3 mg34.78%
- Chromium4 mcg35 mcg11.43%
- Molybdenum55 mcg45 mcg122.22%
- Chloride310 mg2300 mg13.48%
