Recipe: Tuna and Cannellini Bean Burgers

Feb 1, 2013 - Blog, Recipes - Tags: , , , ,

tuna beanburgers 8Today, I was chatting to my friend Priya about some bean burgers she made with her toddler yesterday.  Priya is a dietitian, and everything I’ve tasted that she’d made has been delicious, and healthy (well, would you expect anything less from a dietitian?).  She mentioned that they were really easy to whip up, and that left me feeling a bit inspired.  So, this afternoon, after the school run, I had a rootle around in my kitchen cupboards and came up with my own version, using cannellini beans and tuna – well, it is Friday, afterall.

Ladies and Gents, open your mind to tuna and cannellini bean burgers.  Just like my fishcakes, but using beans instead of mash – these cut out at least half the prep time, a lot of the washing up, and are just as scrummy.  Win win all round, I’d say.

Here is how to make these beany delights:

Tuna and Cannellini Bean Burgers
Serves 6
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Prep Time
30 min
Cook Time
25 min
Total Time
55 min
Prep Time
30 min
Cook Time
25 min
Total Time
55 min
188 calories
23 g
43 g
5 g
14 g
1 g
150 g
117 g
1 g
0 g
3 g
Nutrition Facts
Serving Size
150g
Servings
6
Amount Per Serving
Calories 188
Calories from Fat 42
% Daily Value *
Total Fat 5g
7%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 43mg
14%
Sodium 117mg
5%
Total Carbohydrates 23g
8%
Dietary Fiber 4g
17%
Sugars 1g
Protein 14g
Vitamin A
7%
Vitamin C
12%
Calcium
7%
Iron
12%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the burgers
  1. 1 400g tin of cannellini beans in water
  2. 1 200g tin of tuna.
  3. 1 tbs sunflower oil (or any flavourless oil)
  4. 1 courgette (zucchini), grated
  5. 1 spring onion (scallion), chopped.
  6. 1 egg, beaten.
  7. half a teaspoon of paprika
  8. a good pinch of salt and pepper
For the coating
  1. 50g breadcrumbs
  2. 1 tbs polenta (optional, but it adds a lovely crunch to the coating)
Instructions
  1. Firstly, drain your cannellini beans and pour into a large bowl. Take a potato masher and roughly mash the beans until you get a rough paste. It doesn't have to be smooth, in fact, the more rustic, the better. Open your tin of tuna, drain, but reserve a little of the oil, and add to the bean mash. If your tuna did not come in oil, add a little oil now - about a tablespoon should do it. Mix around.
  2. At this point, add the grated courgette, the chopped spring onion and the egg. Give it another mix. The egg will bind the mixture together a little, making it easier to shape into a patty shape.
  3. The last things to add are the half teaspoon of paprika, and the salt and pepper. Mix one last time, nice and thoroughly and put to one side.
  4. Next, you need to make your coating. Don't bother buying breadcrumbs, it's a waste of money. Instead, blitz a few slices of bread (day old bread makes the best crumbs) in a food processor or a blender, and tip into a shallow bowl. If you are using dried polenta or semolina, add a tablespoon to the breadcrumbs.
  5. Carefully, take a handful of the tuna bean mix and mould it into a ball, then pat gently to flatten it into a patty shape. Pop it in the breadcrumbs and gently give it all a little shake from side to side. Using a fork, flip the half-coated tuna patty over to cover the other side, remove from the breadcrumbs and place on a foil-covered baking tray, ready for the oven.
  6. Cook the tuna and bean burgers in the oven at 180°C for approximately 20 minutes, or until the coating is golden, flipping over halfway through cooking.
beta
calories
188
fat
5g
protein
14g
carbs
23g
more
I'm Counting UFOs http://imcountingufoz.com/

 

I served these for my kids with boiled new potatoes, green beans, and a wedge of lemon for squeezing, and they both hoovered them up in next to no time.  If that isn’t a compliment, then I don’t know what is.

tuna bean burgers 7



7 Comments

  1. Kelaine

    Hi! Thanks for this… I’m on a fast day and can’t wait to try them tonight. Can you please clarify how many ‘burgers’ per person? It says 6 servings so I’m just wondering how many total patties this makes.

    thanks!

    • imcountingufoz

      Hiya,

      I generally do one burger each, and freeze the leftovers.

      Thanks for stopping by :D

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