メアリー・マッカートニーさんのインスタグラム写真 - (メアリー・マッカートニーInstagram)「BLACK BEAN BURGERS MAKES 6 BURGERS I make these burgers with black bean but kidney beans are a great alternative. INGREDIENTS: 400g tin black beans or kidney beans, drained 2 tablespoons light olive oil, or 30g plant butter 1 medium red onion, finely chopped 140g mushrooms, finely chopped 2 tablespoons soy sauce 1 clove garlic, finely chopped 1 tablespoon chopped fresh parsley, or 1 teaspoon dried mixed herbs 1 spring onion, finely chopped 1⁄2 teaspoon chilli flakes (optional) 4 tablespoons buckwheat flour (for gluten-free option) or plain or spelt flour 1 tablespoon b12 nutritional yeast flakes, or 1⁄2 teaspoon Marmite (optional) freshly ground black pepper, to taste 3 tablespoons vegetable oil (if not using barbecue) for frying METHOD Put the beans into a large bowl and roughly mash them with a potato masher, or blend them in a food processor for a few seconds. You want them to keep some texture, so do not over-mash. Heat the olive oil (or butter) in a medium frying pan, then sauté the onion for 3 minutes. Add the mushrooms and soy sauce and fry for a few more minutes, until most of the mushroom juice has evaporated. Stir in the garlic, herbs, spring onion, chilli flakes and mashed beans, then allow the mixture to cook for about 2 minutes, stirring often. Transfer the mixture to a bowl and leave to cool slightly before mixing in the flour, nutritional yeast flakes (or Marmite) and black pepper to taste. Divide the mixture into six portions and, using your hands, mould each portion into a patty shape (about 1.5cm thick and 8cm wide). Leave to chill in the fridge for at least 1 hour. To fry the burgers, heat the 3 tablespoons of vegetable oil in a medium-large frying pan and cook the burgers over a medium heat for about 2 minutes on each side, or until cooked through. If cooking on the barbecue, chill the burgers in the fridge or freeze them for a couple of hours so they become firm. Then grill on both sides until golden brown and cooked through.」7月10日 23時45分