Cannellini Bean Burgers
Bursting with flavor, fiber and plant-based nutrition, this cannellini bean burger recipe works for the entire family, including your littlest eaters. During baby-led weaning, these burgers also offer a great way to serve 4 of the 9 top allergenic foods (tree nuts, eggs, cow’s milk protein and wheat) once they have each been introduced and tolerated separately.
You may need to adjust the amount of wheat flour if the mixture is too wet to form into patties, but be sure to let the mixture rest for 10-15 minutes once it has been combined, before adding any extra flour. Letting it rest allows the liquids to absorb so that patties can be more easily formed.
For guidance on reducing the risk of food allergies and making mealtimes easy and fun (with dietitian-approved tips and 80+ family-friendly recipes) check out my food allergy prevention baby-led feeding cookbook.
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Cannellini Bean Burgers Recipe
Cannellini Bean Burgers
Ingredients
- 2 (14-ounce) cans cannellini beans (drained, rinsed, and patted dry)
- 1 tablespoon extra virgin olive oil
- ¾ cup finely minced bell pepper (½ of a pepper)
- 1 cup finely chopped yellow onion (½ of a large onion)
- 3 garlic cloves (minced, about 1 tablespoon)
- 1 ½ teaspoons ground cumin
- 1 teaspoon chili powder
- ½ teaspoon garlic powder
- ¼ teaspoon smoked paprika
- ½ cup almond flour
- ½ cup whole wheat flour
- ½ cup Parmesan cheese
- 2 large eggs
- 1 tablespoon Worcestershire sauce
- 2 tablespoons mayonnaise
- pinch each of salt + pepper
Instructions
- Heat oil in a large skillet over medium-high heat. Add peppers, onions, and garlic and sauté until soft (about 5-6 minutes).
- Using a clean paper towel, gently blot some of the excess moisture.
- Place sautéed vegetables into a food processor along with the remaining ingredients (cumin, chili powder, garlic powder, smoked paprika, bread crumbs, cheese, eggs, Worcestershire, mayonnaise, salt, and pepper). Gently pulse, just until combined, then add the beans and pulse gently again just until mixed, so that beans are chopped, but not overly minced or pureed.
- Let mixture sit for 10-15 minutes before forming into patties.
- Form into patties, using about ⅓ of a cup of the mixture for each. If the mixture is too wet, add a little more whole wheat flour, one tablespoon at a time, until it is dry enough to form into patties.
- If baking: pre-heat oven to 375°F and place patties on a baking sheet lined with parchment paper. Bake for 20 minutes total, flipping once halfway through.
- If grilling: heat grill to medium-high heat (350°F – 400°F) and grill patties on a sheet of greased aluminum foil for about 8 minutes per side.
- Garnish with your favorite burger toppings.
Notes
- Cooked burgers will keep for up to 5 days in the refrigerator in an air-tight container. Reheat gently in the oven.
- During baby-led weaning, these burgers offer a great way to serve 4 of the 9 top allergenic foods (tree nuts, eggs, cow’s milk protein and wheat) once they have each been introduced and tolerated separately.
Nutrition Facts
Calories
290Fat
11Sat. Fat
2Carbs
34Fiber
8Net carbs
27Sugar
2Protein
15Sodium
180Cholesterol
52
