Black Bean Burgers

A good burger patties never goes astray, it has so many uses. Not only does it make the much loved traditional Burger, they're also fantastic with a salad or veggies,  grab a few for a quick well balanced snack or change the shape of them and roll them into balls to serve with a dipping sauce or add to your favourite pasta dish. It's endless.
 
Makes: approx 20 balls or 8-10 patties

 

Ingredients:

 

1 cup rolled oats

3/4 cup walnuts

2 cups black beans (rinsed and drained)

2 cups mixed frozen vegetable

1/2 cup onion

2 tbs stock powder (massel chicken or veg)

1 tbs Italian or mixed herbs

1 tsp cumin

2 tbs tamari 

2 tbs chia seeds

2-4 tbs savoury yeast flakes

3 tbs tomato paste

1-2 tbs rice syrup

Black Bean Balls and Patties (Black Bean
Preparation:

 

  1. Add the oats, walnut and chia to a blender and blend to create a fine meal then add to a large mixing bowl

  2. Add the black beans and veggies to the blender and blend until course and all of the veggies have  been chopped up finely .. don’t overdo it or it will turn into a mush, it’s nice to have a little bit of texture in them. 

  3. Pour the veggies and beans in with the oat mixture along with all of the other ingredients then stir until thick and fully incorporated.

  4.  Allow to sit for about 10 minutes until firm.

  5. Shape into balls, patties or burger and either fry in a little bit of olive oil in a frypan on a medium heat, turning  occasionally so that they do not burn or you can lay them on non stick baking paper lined tray and bake at 180℃ for about 20 minutes or until brown and crisp on both sides by turning half way. 

 

NOTES:

 

  • Store left overs in the fridge until needed or they can be frozen. 

  • Use you favourite mixed veggies, I used the frozen carrots, broccoli and bean mix but the corn, pea and carrot one would be lovely as well. 

  • Don't feel you have to use frozen veggies. Fresh is just as good but blend until quite fine so they they cook in the short time it takes to bake or fry to patties or balls. If the mix is too soft add more oat flour 1 tbs at a time then season to taste with salt and pepper if needed. 

  • Flaxseeds should work just as well as chia and both are a good source off Omega 3's. You may want to grind the flaxseeds though as it will help to thicken the mix if needed. 

  • Any sweetener will do but remember that Rice Syrup is not as sweet was others such as honey and maple so you many want to add less. A tablespoon of good chutney also works well to balance the flavours 😉

  • Most of all. Enjoy 💞

  Luving Life Wholefoods
Tweed St, Coolangatta, Qld , 4225
Phone: 0417-858-930
Email: hello@luvinglifewholefoods.com.au

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