Want something hearty and filling that won’t scupper your training regime?
“These protein-packed burgers are really easy to make and are a super tasty way of adding plant protein to your diet,” says nutritionist and former athlete, Anita Bean. “Red kidney beans are a brilliant source of prebiotic fibre that helps promote the growth of healthy bacteria in your gut. You can substitute chickpeas, borlotti beans or black beans if you prefer.”
Give them a go…
1tbsp light olive or rapeseed oil, plus extra for brushing
1 onion, finely chopped
1 garlic clove, crushed
200g cooked vegetables (e.g. carrots, sweet potatoes, butternut squash)
400g tin red kidney beans, rinsed and drained
A pinch dried chilli flakes
50g day-old wholemeal bread
1/2tsp ground cumin
Salt and freshly ground black pepper, to season
4tbsp oats or sesame seeds
For the salsa:
1 large ripe tomato, skinned deseeded and finely diced
1tbsp fresh coriander, chopped
1/2tsp finely chopped fresh chilli (or to taste)
1 small clove of garlic, crushed
1tsp olive oil
1/4 red onion, finely chopped
1tbsp lemon or lime juice
Rocket and a large avocado, sliced
1. Pre-heat the oven to 190°C/170°C fan/gas mark 5.
2. Heat the oil in a non-stick frying pan over a medium heat. Add the onions and cook for three minutes until translucent. Add the garlic and continue cooking for a further minute.
3. Place the onion mixture, vegetables, beans, chilli flakes, paprika, bread and cumin in a food processor and blitz until well combined. Season with salt and freshly ground black pepper. Alternatively, place in a large mixing bowl and mash together with a potato masher or fork until well combined.
4. Shape the mixture into four large burgers. Put the oats or seeds on a plate and coat the burgers.
5. Place the burgers on an oiled baking tray then brush with olive oil. Bake in the oven for 25–30 minutes until they are lightly browned and crisp on the outside.
6. In a separate bowl, make the salsa by combining all the ingredients together.
7. Place burgers in toasted wholemeal baps with rocket, slices of avocado and tomato salsa.
The Runner’s Cookbook: More Than 100 Delicious Recipes To Fuel Your Running by Anita Bean, photography by Adrian Lawrence, is published by Bloomsbury Sport. Available now.