ZUCCHINI AND WHITE BEAN BURGER
The Zucchini and White Bean Burger is a refreshing and high-fibre plant-based option ideal for those seeking a light yet satisfying meal. This burger blends grated Zucchini squeezed of excess moisture with creamy white beans and aromatic oregano for a soft and savoury patty that holds together well when pan-fried. The inclusion of ground oats ensures a gluten-free binder, while simple seasoning like salt and pepper lets the natural flavours shine. This recipe is perfect for spring or summer dining, easy to prepare in under 15 minutes and equally suited for meal prep or casual get-togethers. Whether served in a gluten-free bun, over greens or in a wrap, this burger adds a nutrient-packed option to your menu. It also freezes well and can be customised with herbs, spices or vegetables to suit your taste and dietary needs.
RECIPE CATEGORY
Lunch, Dinner, Main Course
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Pan-Fry, Prepared in Advance
OCCASION/HOLIDAY
Picnic, Casual Dinner, Spring, Summer, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, Healthy, High Fibre, Dairy-Free, Quick & Easy, Low Fat
DISH TYPE
Hamburger
INGREDIENTS
- ¼ cup grated zucchini (squeezed dry)
- ¼ cup mashed white beans
- 1 tbsp ground oats
- ½ tsp oregano
- Salt and pepper to taste
- 1 tsp olive oil (for pan-frying)
FULL NUTRITIONAL INFORMATION
- Calories: 253.2 kcal
- Fat: 5.7 g
- Saturated Fat: 0.9 g
- Carbohydrate: 38.4 g
- Sugar: 1.9 g
- Fiber: 9.3 g
- Sodium: 224.5 mg
- Protein: 13.9 g
- Calcium: 140.9 mg
- Iron: 6.1 mg
- Potassium: 1042 mg
PREPARATION
- Prepare The Zucchini: Grate the Zucchini using the fine side of a box grater, then squeeze out as much water as possible using a clean towel or paper towel.
- Mash The White Beans: In a bowl, mash the white beans until mostly smooth with a few bits for texture.
- Combine Ingredients: Add the grated Zucchini, ground oats, oregano, salt and pepper to the mashed beans. Mix well to combine evenly.
- Rest The Mixture: Let the mixture rest for 3–5 minutes to allow the oats to absorb moisture and firm up the texture.
- Form The Patty: Using clean hands and shape the mixture into a single patty. If it’s too soft, add a touch more ground oats.
- Pan-Fry The Burger: Heat olive oil in a non-stick frying pan over medium heat. Place the patty in the pan and cook for 3–4 minutes per side until golden brown and crisp on the outside.
- Serve And Enjoy: Serve warm on a bun, in a wrap or atop a salad with your favourite dressing or sauce.
PREP TIME
6 minutes
COOKING TIME
8 minutes
TIPS
- Dry Zucchini Thoroughly: Moisture is the main reason veggie patties fall apart. Squeeze Zucchini well before mixing.
- Don’t Skip Resting: This allows the oats to absorb any residual moisture and helps the burger hold its shape.
- Adjust Seasoning As Needed: Oregano adds flavour, but a pinch of garlic or onion powder can also enhance the mix.
- Keep Heat Medium: Cook it on medium heat, which ensures the patty cooks through and develops a crisp crust without burning.
- Use Non-Stick Cookware: It helps prevent sticking and ensures even cooking without excessive oil.
VARIATIONS
- Add Herbs: Fresh parsley or basil complements the Mediterranean flavours beautifully.
- Boost Protein: Mix in 1 tsp hemp seeds or flaxseed meal for added nutritional value.
- Spicy Option: Add a pinch of crushed red pepper flakes for gentle heat.
- Cheesy Addition: Stir in a tablespoon of nutritional yeast for a savoury and cheesy depth.
- Zest It Up: A dash of lemon zest or a squeeze of lemon juice brightens the flavour profile.
- Bake Instead: Bake at 180°C (350°F) for 20 minutes, flipping halfway through for an oil-free version.
PREPPING AND STORAGE
- Make Ahead: Prepare the mixture a day ahead and refrigerate until ready to cook.
- Store Cooked Patties: Store in an airtight container in the fridge for up to 3 days.
- Freeze Uncooked Patties: Place uncooked patties on a tray lined with parchment, freeze until firm, then store in a sealed container. Use within 1 month.
- Reheat Gently: Pan-fry or heat in a 180°C oven until warmed through. Avoid microwaving to maintain texture.