Lifestyle
Ultimate meat-free burger and fries recipe
Plant-based meals are also often naturally free from cholesterol and contain beneficial nutrients like magnesium, potassium, and iron.
Going meat-free doesn’t mean giving up on flavour. Plant-based options like this meat-free burger and fries recipe tastes just as good as it looks. Veggie burgers are also lower in saturated fat, and if you’re using wholefood ingredients like legumes, grains, and vegetables, you’re also getting more fibre, which helps with digestion and keeps you feeling full for longer.
Serves: 4 | Prep time: 25 minutes | Cook time: 30 minutes
Ingredients
For the burger patties:
- 1 tin black beans, drained and rinsed
- 1 cup cooked brown rice
- 1 small red onion, finely chopped
- 1 garlic clove, minced
- ½ cup rolled oats
- 1 tbsp soy sauce
- 1 tsp smoked paprika
- 1 tsp ground cumin
- Salt and black pepper to taste
- 2 tbsp olive oil (for frying)
To assemble:
- 4 sesame seed buns
- 4 slices cheddar-style vegan cheese
- Crisp lettuce leaves
- Sliced tomato
- Sliced cucumber or gherkins
- Ketchup or tomato relish
- Optional: grilled red peppers or vegan mayo
For the fries:
- 4 large potatoes, peeled and cut into fries
- 2 tbsp olive oil
- Salt to taste
- Fresh parsley, finely chopped (optional)
Method
- Make the patties: Mash the black beans in a large bowl until mostly smooth but with some texture. Add the rice, onion, garlic, oats, soy sauce, paprika, cumin, salt, and pepper. Mix well until everything is combined. If the mixture feels too wet, add a few more oats. Form into 4 firm patties and chill in the fridge for 15–20 minutes to help them hold their shape.
- Cook the fries: Preheat your oven to 200°C (180°C fan). Toss the potato sticks in olive oil and spread them out on a baking tray in a single layer. Bake for around 30 minutes, turning halfway, until golden and crisp. Season with salt and scatter over chopped parsley if using.
- Cook the burgers: Heat olive oil in a frying pan over medium heat. Cook the patties for about 5–6 minutes per side, until golden and heated through. Add a slice of cheese in the last minute so it begins to melt.
- Assemble: Toast the burger buns lightly if you like. Start with lettuce on the bottom bun, then layer on your patty with melted cheese, tomato, cucumber or pickles, and a generous dollop of ketchup or relish. Top with the bun lid.
- Serve with a side of golden fries and your favourite dipping sauce.
