Meatfree Monday

Black Bean Burger

It was 4pm, I was debating what to have for dinner.  Embracing Meatless Mondays is something that I love to do for environmental reasons, but also to add variety to what we eat.  Over the past few weeks I have been making lentil and chickpea curry, which is delicious, but when you serve it a few weeks in a row, it gets a little tiring.  I was looking for something quick and easy and this recipe is exactly that, Black Bean Burgers.  I always have plenty of cans stashed away so its always good to use what you have rather than buying for convenience.
Black beans are a fab source of resistant starch (remains undigested and a great source of food for our gut bacteria)  Also, when ever I see dark colours I see all those beautiful antioxidants and polyphenols that support brain health.
In this recipe instead of using breadcrumbs to bind together I used a mix of sunflower seeds and pumpkin seeds, once again a great source of fibre and minerals such as zinc and magnesium.  They are so incredibly good for you!

Ingredients:
2 cans of black beans rinsed, drained and dried with a towel
1 onion finely chopped
1 garlic clove crushed
1 tbsp ground cumin
1/2 tbsp ground coriander
1 tbsp of sweet paprika
1 tbsp good quality salt
1 medium carrot grated
2 tbsp of EVOO
3/4 cup of either almond meal, a mixture of ground seeds such as pumpkin and sunflower, LSA or bread crumbs for binder

Method
Place rinsed, drained and dried black beans onto a baking tray and spread out evenly.  Place in oven on 160 degrees while you prepare the remainder of the ingredients.  Saute onion and garlic in EVOO on medium heat till transparent.  Add spices and saute till fragrant.  In blender transfer onion and garlic and spices, carrot and choice of binder.  Take beans out of oven and transfer to blender.  Blend till a smooth consistency.  If too soft add more binder.  If too dense add more EVOO.
On a baking tray lined with baking paper shape spoonfuls into burgers.  Place in moderate oven for 30 minutes or until firm on outside turning half way through.  Serve with tray bake (finely sliced potatoes with cream, garlic and salt baked at the same time) and lots of steamed green vegetables.  Serve burger with a dollop of tomato sauce

Tomato Sauce:
Heat in a pan, 2 tablespoons of  EVOO, add 1 finely chopped onion and 1 crushed garlic clove, and sautee till transparent.  Add 1 tbsp of dried oregano and saute till fragrant.  Add 1 jar of tomato passata.  Season and simmer till reduced.  Takes approx 30 minutes.

Nutrition advice, finding foods that suit you and ways to improve your gut health is what I love to do.  I have a practice in Balgowlah, Sydney and see patients locally or by skype. Let me help you live your best life.  Check out my website www.kryslojeknutrition.com and sign up to my newsletter to receive a free healthy pantry list.

Author

Krys Lojek, Nutritionist