A Budget-Friendly Nutritional Powerhouse
Hunker down with the Bunker Burgers, an unbeatable “budget-basic” burger that’s as nutritious as it is satisfying! This hearty plant-based patty combines simple, affordable ingredients into a flavorful, protein-packed meal that fits perfectly into a healthy lifestyle. Whether you’re looking for a quick dinner, meal prep solution, or something to toss on the grill, these wholesome burgers nourish your wallet and your body.
The Ingredients: A Symphony of Health and Flavour
- Baked Beans
Baked beans are the foundation of these burgers. They are budget-friendly and packed with protein to help maintain muscle health and keep you full. They’re also an excellent source of dietary fibre, which promotes healthy digestion, stabilises blood sugar levels, and supports heart health by reducing cholesterol. Loaded with essential nutrients such as folate, magnesium, and potassium, baked beans make this burger filling and nourishing. - Cooked Whole Grains (Brown Rice & Quinoa)
The combination of brown rice and quinoa adds texture and substance to the burger, while also providing high-quality carbohydrates for sustained energy. Brown rice is rich in magnesium and selenium, supporting strong bones and cardiovascular health. Quinoa complements this with its status as a complete protein, containing all nine essential amino acids, which makes it an excellent plant-based protein source. The duo is a powerhouse of fibre, vitamins B and E, and minerals like iron and zinc. - Sunflower Seeds (Fresh or Roasted)
These nutrient-dense seeds bring a pleasant crunch to the burger while delivering a potent dose of healthy fats. Sunflower seeds are a fantastic source of vitamin E, which helps protect your cells from oxidative damage and supports skin and immune health. They’re rich in heart-healthy unsaturated fats, magnesium, selenium, and plant-based protein, helping to keep inflammation at bay and promote overall cardiovascular well-being. - Thyme & Oregano (Dried or Fresh)
Herbs like thyme and oregano add earthy, fragrant flavour to the burgers while packing a nutritional punch. Rich in antioxidants, these herbs combat oxidative stress in the body and support a healthy immune system. Thyme is known for its antimicrobial properties, while oregano is a natural digestive aid. Both contribute to enhanced flavour without heavy seasoning, keeping the recipe light and clean. - Regular Vinegar
A splash of regular vinegar adds a tangy edge to the burger and brings surprising health benefits. Vinegar is known for aiding digestion, promoting stable blood sugar levels, and even assisting in weight management. It adds brightness to the overall flavour profile while boosting the dish’s nutrition. - Wholegrain Flour
Wholegrain flour binds the ingredients together to create a sturdy patty. Unlike refined flour, wholegrain flour retains its fibre, vitamins, and minerals, providing additional nutrients to this burger. It’s especially rich in B-vitamins, iron, and antioxidants and supports gut health with its fibre content. Wholegrain flour helps create a wholesome burger with an extra dose of nutrition. - Salt (Optional)
A pinch of salt is optional for those who enjoy a hint of seasoning. However, between the bold flavours of the beans, grains, and herbs, these burgers are flavorful enough without it, making them suitable for those looking to reduce sodium intake.
Health Benefits of the Bunker Burgers
- Loaded with Plant-Based Protein
With baked beans, quinoa, and sunflower seeds, these burgers provide a generous amount of plant-based protein, making them ideal for vegan or vegetarian diets. Protein is essential for muscle building, tissue repair, and keeping you feeling full and satisfied. - Heart-Healthy Ingredients
The natural fats in sunflower seeds, the fibre in whole grains, and the potassium in beans work together to support a healthy heart. These ingredients help lower harmful cholesterol levels, reduce blood pressure, and improve cardiovascular function. - Rich in Dietary Fibre
From the beans to the grains to the wholegrain flour, this recipe bursts with fibre, which aids digestion, reduces cholesterol, stabilises blood sugar, and promotes a healthy gut. - High in Antioxidants
Herbs like thyme and oregano, sunflower seeds, and quinoa add antioxidants to this dish. These help fight free radicals and reduce inflammation. Regular consumption of antioxidant-rich foods contributes to long-term health, reducing the risk of chronic illnesses. - Packed with Essential Vitamins & Minerals
Bunker Burgers are a nutritional treasure chest, supplying vital nutrients like magnesium, potassium, iron, folate, and vitamin E. These nutrients energise the body, strengthen bones, support brain function, improve immunity, and promote skin health. - Low in Saturated Fat, High in Healthy Fats
Thanks to the sunflower seeds, this burger provides heart-protective unsaturated fats, keeping you satisfied without the need for unhealthy fats.
Why Bunker Burgers Are a Winner
The Bunker Burgers are budget-friendly, easy to make, and highly adaptable. You can enjoy them as a stand-alone patty with a side of vegetables, on a wholegrain bun topped with avocado and greens, or as part of a nourishing grain bowl. These freezer-friendly burgers are perfect for meal prep, and their simple ingredients are pantry staples that are easily accessible and affordable.
Moreover, this recipe is an excellent option for those looking to reduce their environmental impact because it relies on sustainable plant-based ingredients that are healthier for you and the planet.
TIPS
• It’s delicious eaten cold the next day! (Avoid reheating oil-free ones, as they dry out too much.)
• Garlic-free versions suit people with IBS. However, you can add minced garlic or chopped onion to any version if you wish.
• Experiment with different mix of cooked grains: quinoa, sorghum, barley, etc. Whole grains give the chewy texture, together with either sunflower seeds or finely chopped nuts, (other than cashews which are too soft).
• Fine yellow cornmeal is a good flour to use if you want to keep them gluten-free.
Bunker Burgers
Whether it’s a few extra items in the pantry, or a bunker full of supplies for the apocalypse, most of us like the idea of having some spare food on hand for emergencies. Most popular together with pasta, is baked beans, rice, and flour … just what you need to make a batch of Bunker Burgers.
Ingredients
- 420g can baked beans
- 2 cups cooked whole grain half and half brown rice & Quinoa is a winner
- ¼ cup sunflower seeds fresh or roasted
- 1 tbsp dried thyme or 2 tbsp fresh
- 1 tbsp dried oregano or 2 tbsp fresh
- 2 tsp regular vinegar
- ¾ tsp salt optional
- ⅓ cup wholegrain flour
coating
- 1 cup ground linseed (flaxseed) or dried breadcrumbs
Instructions
- Open the beans & press the lid down firmly to squeeze out the excess sauce off the top. Leave the rest of the sauce surrounding the beans.
- Put the grain, seeds, herbs, vinegar & salt in a bowl and mix together.
- Add the baked beans, and mix.
- Stir in the flour, and form 1/3 cup into a burger – (or ½ cup for a wide patty to sandwich in a bun). The mix should hold reasonably well but still be moist.
- Coat that ‘test’ patty in linseed or crumbs and cook on a low to medium heat for approx. 3-4 mins a side until golden,* (see tips above). If it’s not holding together well when cooked, add a little more flour to the mix before you make up the rest of the batch.
- Serve with tomato salsa or sauce as soon as the batch is cooked.
- * Inspired by Diana Noonan, I cook both sides at once in the sandwich maker, no oil needed. Same with a non-stick pan. Visitors prefer the familiar taste of them lightly fried, but we prefer oil-free.
Tried this recipe?Let us know how it was!
