A homemade Miso Bean Burger is a true delight whether you are a vegetarian or not. The flavour, texture and body of the burger is amazing and will have you going back for more. Meat free burgers are no longer taste free as well. Hence Miso Bean Burgers are just one of a growing range of vegetarian recipes. The preparation of Miso Bean burgers is fast and letting the burgers “sit” in the fridge increases the flavour immensely. We have other vegetarian burger recipes for you to taste and enjoy. We have used kidney beans but that is just us. There are plenty of beans with different flavours available to use.
Miso burgers, made with miso paste, are not only delicious but also offer several potential health benefits. Here are some of the potential health benefits associated with consuming miso burgers:
Protein Source:
Miso burgers typically contain ground meat, which is a good source of high-quality protein. In this recipe the protein is kidney beans which are an excellent plant based source. Protein is essential for building and repairing tissues, supporting immune function, and maintaining muscle mass.
Probiotics:
Miso paste, a key ingredient in miso burgers, is fermented soybean paste. During the fermentation process, beneficial bacteria break down the soybeans, resulting in the formation of probiotics. Probiotics are known to promote gut health by maintaining a healthy balance of gut bacteria, aiding digestion, supporting immune function.
Nutrient-Rich:
Miso paste is a concentrated source of several essential nutrients, including vitamins, minerals, and antioxidants. It contains B vitamins, such as B12, which is important for energy production and nervous system function. Additionally, miso is rich in minerals like manganese, copper and zinc as well as antioxidants that help protect the body. These are believed to include oxidative stress and inflammation.
Potential Cardiovascular Benefits:
Some research suggests that consuming miso may have cardiovascular benefits. Studies have found that the fermentation process used to make miso may result in the formation of bioactive compounds. These have positive effects on cholesterol levels, blood pressure, and heart health.
Cancer Prevention:
Some studies have suggested that the consumption of miso be associated with a reduced risk of certain types of cancer. In particular breast and colon cancer. This potential benefit is thought to be due to the presence of isoflavones and other bioactive compounds in miso. These have been shown to have anti-cancer properties.
Umami Flavour:
Miso paste adds a rich, savoury flavour known as umami to miso burgers, enhancing their taste and making them more satisfying. This can be beneficial for individuals looking to reduce their intake of added salt or unhealthy condiments. Miso adds depth of flavour without the need for excessive seasoning.
Versatility:
Miso burgers are versatile and can be customized to suit individual taste preferences and dietary needs. They can be made with various types of ground meat (such as beef, turkey or chicken) or plant-based alternatives. They can be served with a variety of toppings and accompaniments, ideal for a wide range of diets and preferences.
Overall, miso burgers offer a delicious and nutritious option for incorporating the health benefits of miso paste into your diet. As with any food, moderation and balance are key. Incorporating miso burgers into your meals is a way to enjoy the potential health benefits of this traditional Japanese ingredient.
Miso Bean Burger
Ingredients
- 1 tsp smoked paprika
- 2 cloves garlic chopped
- 1/2 medium onion chopped
- 1 tbsp Brown Rice Miso paste
- 1 tbsp olive oil
- 3 tbsp tomato puree
- 1/2 tsp ground cumin
- 400 g kidney beans canned/drained/rinsed
- 100 g gluten-free oats
- 1 tbsp ground flaxseed
- 60 g sweetcorn drained
Instructions
- Put the spices, onion, oil, miso, puree in a processor and blitz to form a thick paste.
- Add the beans, oats, flaxseed and sweetcorn.400 g kidney beans, 100 g gluten-free oats, 1 tbsp ground flaxseed, 60 g sweetcorn
- Season with salt and pepper, and whiz briefly to combine everything, retaining some texture.
- Divide the mixture into 6 – 8 burgers.
- Place on a greased baking tray and ideally chill for a minimum of 30 minutes to firm up.
- Preheat the grill/broiler.
- Grill the burgers for 5 minutes on each side until golden and crisp.
- Serve in buns with lettuce, onion and sliced tomato with coleslaw on the side.