Like many other legumes, black beans are loaded with protein and their rich black colour means they are high in antioxidant compounds. They are combined in this recipe with beetroot which is high in folic acid, manganese and potassium. The deep red colour of beetroots is due to phytonutrients called betalains known for their anti-inflammatory, antioxidant and detoxification benefits. I think we are on a winner nutritionally because I haven’t even mentioned the superfood value of buckwheat and quinoa also part of this recipe. These burgers have a rich earthy flavour and the addition of beetroot gives them a healthy rosy hue. Serve with a leafy green salad or as a traditional burger with all the trimmings.
BLACK BEAN / BEETROOT BURGERS
MAKES: Approx. 12 small burgers
INGREDIENTS:
- 1 1/2 cups cooked black beans ( or 1 x 400g tin)
- 1 onion diced
- 2 cloves garlic finely chopped
- 1 small carrot grated
- 1 medium beetroot finely grated
- 1 1/2 cups cooked buckwheat
- 1 cup quinoa flakes ( can use rolled oats )
- a good handful each of parsley and mint
- 2 tsps celtic salt (or to taste)
METHOD:
- Put approx. 1/2 cup raw buckwheat in 1 cup water, bring to the boil and simmer until soft.
- Mash beans and combine all other ingredients in a mixing bowl.
- Form into pattie or burger shapes.
- Place on a lightly oiled baking tray and bake in a medium oven until lightly browned approx. 30mins. (Turn half way through cooking)
