Black beans are one of my new discoveries in the legume world. They have a mild flavour and a nice smooth texture making them very versatile. Black beans are a good source of fibre and protein as well as Vitamin A, calcium, iron, and magnesium. Their rich black colour is indicative that they are also rich in flavonoids.
BLACK BEAN BURGERS
MAKES: Approx. 10 large or 20 medium sized patties
INGREDIENTS:
- 2 TB ground chia seeds
- 6 TB water
- 2 cans black beans
- 1 onion (diced finely)
- 2 cloves garlic (chopped)
- 1/3 cup parsley (chopped)
- 1/2 cup sunflower seeds
- 1 cup grated carrot
- 4 TB tamari
- 2 tsps. oregano
- 2 tsps. cumin
- 1/2 cup quinoa flakes
- 3 slices of sourdough spelt bread (made into breadcrumbs)
- salt to taste
METHOD
- Mix chia seed and water and set aside for 5 minutes
- Drain and rinse beans
- In a large bowl mash 3/4 of the bean mixture. Leave the rest whole for added texture.
- Saute onion and garlic for several minutes
- Add parsley, carrot, sunflower seeds, tamari and spices and saute a few extra minutes
- Add to bean mixture along with quinoa flakes, breadcrumbs and salt
- Mix thoroughly and form into patties of your desired size and shape
- Place on a lightly oiled tray and bake approximately 30 minutes in moderate oven or until nicely browned.
- Flip once, halfway during cooking time.
