Cajun-Style Bean Burgers
Topped with a slimming-friendly, homemade, creamy avocado salsa and loaded with smoky flavours, Cajun-Style Bean Burgers are perfect for your vegetarian burger-night rotation. Serve them piled high in a wholemeal bread roll for less than 400 calories!
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NutritionPer Serving
- Calories355
- Carbs47g
- Protein16g
- Fat8.8g
- Saturates1.9g
- Sugars7.4g
For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Seasoned with Cajun spices and topped with a creamy avocado salsa, Cajun-Style Bean Burgers are perfect for your vegetarian burger-night rotation. We’ve used mashed-up beans to rustle up burgers that are filling, satisfying and juicy, without an ounce of meat in sight.
Making your own patties from scratch can cut the calories instantly, and it’s simpler than you might think! Plus, you’ve got full control over how spicy every bite is. Once the patty mixture is combined, add the Cajun seasoning to your liking (our recipe recommends 2-4 tablespoons to go from mild to warmer heat).
You’ll find tomatoes, avocado and red onion with zingy lime juice and coriander, to make our punchy lower-calorie salsa. It’s the perfect finishing touch to complement the smoky Cajun flavours. Pile everything high in a wholemeal bread roll with a side of crispy salad, or a home-baked portion of Sweet Potato Fries.
What diets are Cajun-Style Bean Burgers suitable for?
Our Cajun-Style Bean Burgers are suitable for vegetarian and dairy-free diets.
You can make them gluten-free too, if you swap the wholemeal bread for a gluten-free alternative.
Take extra care when cooking for people with allergies and be sure to use different utensils, cookware and preparation areas.
Do you need any special ingredients to make Cajun-Style Bean Burgers?
Ready-mixed Cajun seasoning is a really handy spice to have in – it livens up dishes in a flash.
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You won’t regret adding Cajun seasoning to your spice rack.
A potato masher is really handy for homemade patties.
How many calories are in these Cajun-Style Bean Burgers?
There are 355 calories per portion in Cajun-Style Bean Burgers, which means they fall into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
Cajun-Style Bean Burgers are perfect if you’re following a calorie-controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Place the beans in a large mixing bowl and roughly mash with a potato masher.
Step 2
Add the sweetcorn, red onion, grated carrot and 2 tsp of the Cajun seasoning. Mix until well combined. Taste the mix and add salt and pepper to taste and add more Cajun seasoning if you wish, until it has a flavour and spiciness that you like.
Step 3
Mix in the breadcrumbs, then add the egg bit by bit, until you have a mix that is bound, but not too wet to handle.
Step 4
Shape the mix into 6 equal-sized burgers, about 2cm thick.
Step 5
Place on a plate lined with greaseproof paper, cover and chill for 30 minutes, or until you are ready to cook them.
Step 6
While the burgers chill, make your salsa by mixing all the ingredients together, season to taste with a little salt and pepper, cover and refrigerate until needed.
Step 7
Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium heat.
Step 8
When hot, carefully add the burgers and fry for around 5 minutes until the underside is crisp and well browned, before carefully flipping. Cook for a further 5 minutes. Try not to keep flipping the burgers as the more they are handled, the more likely they are to fall apart. The burgers are cooked when they are well browned and piping hot in the middle.
Step 9
You may find it easier to cook the burgers in 2 batches. The first batch can be placed on a tray and kept warm in a low oven while you cook the rest.
Step 10
To serve, fill the wholemeal rolls with mixed salad leaves, place a burger on top and finish with a dollop of avocado salsa.
What could I serve with Cajun-Style Bean Burgers?
These Cajun-Style Bean Burgers are just the ticket with a mixed salad, or you can turn them into a heartier feast with any of these side dishes:
How do you know when Cajun-Style Bean Burgers are cooked?
Your patties will be cooked through after around 10 minutes in a pan, frying on either side. You’ll know to flip when the underside is crisp and browned.
Take extra care when flipping – the more they’re handled, the more likely they are to fall apart!
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep Cajun-Style Bean Burgers in the fridge?
Ideally, you’ll want to eat these burgers within 4 hours of serving them.
If you have any leftover patties, then make sure that you allow them to cool before popping them in a container with a lid and refrigerating. It’s best to wrap them up individually in greaseproof paper while you’re storing them.
Leftover Cajun-Style Bean Burgers can be kept in the fridge for around 3 days.
Can I freeze Cajun-Style Bean Burgers?
Yes, you can freeze the patties! Please remember to do the following;
- Freeze your burgers as soon as they are cold enough
- Wrap each burger individually in greaseproof paper
- Use an airtight container or bag that is suitable for freezing
Don’t forget to add a label with the name of the recipe, and the date it was frozen!
How do I reheat Cajun-Style Bean Burgers?
If you’re cooking burgers from frozen, make sure they’re thoroughly defrosted in the fridge overnight first. Reshape the patties if needed, then cook them following the recipe instructions from step 7 onwards.
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Cajun-Style Bean Burgers
Topped with avocado salsa and loaded with smoky flavours, Cajun-Style Bean Burgers are perfect for your vegetarian burger-night rotation.
-
Prep Time
20 MINS
-
Cook Time
20 MINS
- KCals 355
- Carbs 47G
Instructions
- Place the beans in a large mixing bowl and roughly mash with a potato masher.
- Add the sweetcorn, red onion, grated carrot and 2 tsp of the Cajun seasoning. Mix until well combined. Taste the mix and add salt and pepper to taste and add more Cajun seasoning if you wish, until it has a flavour and spiciness that you like.
- Mix in the breadcrumbs, then add the egg bit by bit, until you have a mix that is bound, but not too wet to handle.
- Shape the mix into 6 equal-sized burgers, about 2cm thick.
- Place on a plate lined with greaseproof paper, cover and chill for 30 minutes, or until you are ready to cook them.
- While the burgers chill, make your salsa by mixing all the ingredients together, season to taste with a little salt and pepper, cover and refrigerate until needed.
- Spray a large non-stick frying pan with low-calorie cooking spray and place over a medium heat.
- When hot, carefully add the burgers and fry for around 5 minutes until the underside is crisp and well browned, before carefully flipping. Cook for a further 5 minutes. Try not to keep flipping the burgers as the more they are handled, the more likely they are to fall apart. The burgers are cooked when they are well browned and piping hot in the middle.
- You may find it easier to cook the burgers in 2 batches. The first batch can be placed on a tray and kept warm in a low oven while you cook the rest.
- To serve, fill the wholemeal rolls with mixed salad leaves, place a burger on top and finish with a dollop of avocado salsa.
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2 comments
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LucyWednesday 27th March 2024
How many calories are just in the bean burger? And can you freeze the burgers without cooking them?
HollyWednesday 27th March 2024
Hey Lucy, we have a handy guide HERE for working out your own nutritional information for any tweaks or changes to the recipes. We find it’s best to freeze these after cooking and then reheat but you could freeze before cooking. It’s best to freeze with parchment paper between to stop them sticking and defrost overnight before cooking. Hope that helps!
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