These burgers have a wonderful smoky flavour to them and are a good source of protein and iron. I prep these the day before as they need to freeze to keep their shape on the BBQ. Alternatively, they can be cooked in a frying pan in a little olive oil until browned on both sides.

Serves: 6
Prep time: 30 minutes plus 30 minutes chilling time (or overnight freezing if cooking on barbecue)
Cooking time: 10 minutes

Gluten free, Dairy free, Vegan (option)

Ingredients

400g/14oz tin kidney beans, drained and rinsed

2 medium onions

1 red pepper, woody stalk cut off and seeds rinsed out

3 tablespoons olive oil

3 cloves garlic, finely chopped

125g (1 cup) frozen peas

1 teaspoon smoked paprika

2 tablespoons tamari (for gluten free option) or soya sauce

6 tablespoons buckwheat flour (for gluten free option) or plain flour

1 spring onion, finely sliced

1 free-range egg, beaten, optional (this will help it hold better if cooking on BBQ)

extra olive oil to cook, if using frying pan

Method

• Finely chop the red pepper and onion, and place in a medium-large frying pan with the olive oil. Saute on a medium heat for 8 minutes, to bring out the sweet flavours and cook through.
• Stir in the chopped garlic, frozen peas and kidney beans and saute for a further 3 minutes. Turn off the heat.
• Stir in the smoked paprika, tamari and the flour and either mash with a potato masher or briefly “pulse” the mixture in a food processor until well combined but not too smooth.
• Take heaped tablespoons of the mixture, and using clean hands, form into balls and then flatten into a burger shape. Continue until you have finished the mixture.
• Place grease proof paper between each burger and wrap a few burgers at a time in cling film and place in the freezer for at least 1 hour.
• When ready to eat, take the burgers out of the freezer and place immediately on the BBQ or cook in a medium/large frying pan in a little olive oil.
• Cook on one side for 3-5 minutes or until golden, then turn over and cook for a further 3-5 minutes on the other side.
• Serve immediately, in a burger bun (I like Genius or Udi gluten free burger rolls) with salad, mayonnaise and a dollop of my smoky barbecue sauce.