Black Bean Burger

On Valentine’s Day, my man doesn’t follow the traditions of this traditional romantic holiday. He follows his heart, choosing to ignore cultural celebrations and commercial peer pressure. This year, Valentine’s Day had almost passed and I thought he’d forgotten. Near evening, he walked into the dining room with a packet of gourmet food; and handed me a packet of black bean burgers with a smile on his face. My sweet man gets me. The flavour combo described on the packet piqued my interest, alas the taste was disappointing. I considered making home cooked black bean burgers and I spent time grating, mixing and baking in the kitchen. We enjoyed the black bean burgers on buns with salad.

Health benefits:

·       One cup of cooked beans provides about 12 grams of fibre, nearly half the recommended daily dose. Beans are digested slowly, which keep you satisfied longer. They are low in sugar, thus preventing insulin in the bloodstream from spiking and causing hunger.

·       Beetroot is a good source of iron, folate, magnesium and other antioxidants. Recent health claims suggest beetroot can help lower blood pressure, boost exercise performance and prevent dementia.

BLACK BEAN BURGERS

Makes 10 patties

PB, V, GF

1 onion, finely diced

2 garlic cloves, finely sliced

½ cup mushrooms, chpd

400g black beans

400g cooked lentils

¾ cup oats

1 beetroot, finely grated

pinch of sea salt

¼ cup walnuts, blitzed into meal OR ¼ cup hemp seeds as an nut free option

¼ cup sunflower seeds, blitzed into meal

2 tbsp flaxseed meal

Heat a fry pan on medium heat, sauté the onion with a little water until softened. Add garlic and mushrooms, and cook until the water almost reduces. Add the black beans and mash most of them. Spoon the mixture into a bowl, add the rest of the ingredients and mix until the mixture sticks well together. Form patties with spoonfuls of mixture in your hand and add to a lined baking tray.

Preheat a fry pan, cook the patties for 3-5 minutes on each side until golden on the outside. Fry the balls in grapeseed oil, heat the oil to 180’C, once the oil is hot, carefully oddballs with a slotted spoon or tongs, turn until golden.

Serve patties on a bun with salad toppings, with a salad or roasted veggies.