RECIPE: Vegetable and Black Bean Burgers

Vegetable and Black Bean Burgers

(makes 8-9 patties)

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These burgers are vegan friendly and very tasty. I’ve tried numerous vegan burger recipes and they often fall apart easily or are doughy in the middle, I was very pleased with these! Plus they are a source of fibre, antioxidants, plant protein, magnesium, iron, B vitamins, vitamin A and many other nutrients your mind and body will thank you for.

 

Ingredients:

2 medium sweet potatoes (about 650grams)

1 cup of cooked quinoa (60 grams of dry quinoa)

1 cup of rolled oats

400gram tin of black beans or kidney beans, drained and rinsed

1 large chopped onion

1 crushed clove of garlic

Small handful of chopped coriander (stem and leaves are fine)

2 tsp ground cumin

1 tsp smoked paprika

Salt & pepper

Olive oil

 

Method:

1)    Peel and cube the sweet potatoes. Drizzle with a little olive oil and sprinkle a bit of salt over top and mix. Bake them for 25-30 minutes at 200 Celsius. Turn every 10-15 minutes.

2)    Drizzle a little olive oil in a pan and soften the onion and garlic adding the smoked paprika and cumin.

3)    Combine the ingredients in the pan and all remaining ingredients in a bowl (ideally let the quinoa, sweet potatoes and onion/garlic cool for a short period first). If the mixture is a bit too wet I add a tablespoon or two of buckwheat flour or gluten free flour.

4)    Blend together in a food processor or with an electric blender.

5)    Divide into 8-9 balls and flatten slightly with a fork on parchment paper lining a baking tray.

6)    Place in the fridge and allow to cool for 1 hour as this well help them to set and will be easier to bake.

7)    Lastly, bake at 180 Celsius for 15-20minutes. Let cool slightly and enjoy! I personally love to put 1 or 2 patties on a salad and drizzle with a tahini dressing (see below for easy and delicious tahini dressing that brings any dish to life!). Other options are avocado, lettuce, onion, tomato, olive oil, hummus…..

 

Easy Tahini Dressing:

This has been one of my favourite finds! It take minutes to make and adds life to so many salads and stir fry dishes. Sesame seeds (which is what makes the tahini) has been shown beneficial in lowering cholesterol, balancing hormones and is a source of calcium, iron, magnesium and zinc. That someone makes it even more tasty!

Ingredients:

4 tablespoons of tahini

2 teaspoons of soy sauce (tamari if gluten free)

2 tablespoons of extra virgin olive oil

80-100ml of cold water

1 clove of garlic, chopped finely or pressed

Juice of ½ a lemon or lime

Pinch of sea salt

 

Method:

1)    Combine all ingredients with a blender or whisk with a spoon (I find the spoon works fine). Add more water if you want a runnier consistency

 2) Add to an old clean jam jar or other container and store in the fridge for 5 days

Recipe brought to you by Jennifer Still of White Feather Nutrition