TFI Friday!!! 🌟
When you’ve been dreaming about your homemade black bean & chipotle vegan burger all day, you know it’s going to be a great dinner!
Black beans make a brilliant protein base for meat free burgers. They blend down really well so it’s super easy to mould into burgers!
Plus 100g of black beans gives you:
Less than 1g fat!
High in fibre
High in Iron 48%!
And also high in magnesium.
Adequate levels of magnesium in the diet has been linked to promoting good muscle and heart health. And may also help reduce the risk of atherosclerosis and high blood pressure.*
Plus they taste amazing in these burgers mixed with cumin, maple syrup, chipotle sauce and coriander.
Dressed with smashed avocado and topped with the delicious @barrel & bone Chipotle sauerkraut, fabulous fermented foods!
RECIPE AS FOLLOWS
Black bean vegan burgers - makes approx 5 normal sized burgers
1 carrot large
1/2 red onion
3 garlic cloves
2 cups cauliflower florets
5 capers (optional) or a few jalapeño peppers
1 tin black beans drained and rinsed
1/2 tbsp maple syrup
1 dessert spoon chipotle sauce
1 cup oats
2 tsp ground cumin
1 tsp cumin seeds
1/2 tsp ground coriander
1/4 cup flaxseed
Sea salt 1 tsp
1 dessert spoon of Coconut oil
In food processor grate carrot onion, garlic & cauliflower.Then remove , change to standard blade & process oats to a coarse flour. Then add all other ingredients including grated ingredients & blend to a smooth or coarse mixture (depending on preference although smooth is easier to mould!) in the food processor.
Mould into burgers using your hands. (Wet your hands if needed to stop mixture sticking)
Heat 1 dessert spoon coconut oil in a frying pan, cook burgers on medium heat until browned both sides. Takes approx 10 minutes.
Can allow to cool and then put in air tight container in fridge for two Days. Or make in advance and don’t fry them! But instead mould into burgers and then wrap each burger in cling film and pop in the freezer and take out and defrost then cook fresh when needed.
Wellness Coach & Personal Trainer
* for more information on the benefits and nutrition of black beans see link below