PREP TIME: 40 MINUTES (+ 30 mins cool down) COOK TIME: 24 MINUTES IN OVEN or 6 MINUTES ON STOVE TOP
NUTRITIONAL BITES
Black beans are always in my freezer, ready to go. As with all beans, they are an incredible source of fibre which slows down digestion and helps to make one feel fuller - great for weight management. Beans hold some hefty 'real estate' on preventing sugar crashes with their low glycemic, high protein levels; I always recommend them in school lunches as they are really good for keeping the kids focused at school - not always an easy task!
INGREDIENTS (makes 6 patties)
½ cup quinoa
1 large sweet potato (approx. 1 cup)
1 can black beans, rinsed and drained (or 1¾ cups cooked beans)
1 cup cremini mushrooms +1 tsp. coconut oil
½ cup diced red onion (approx. ½ onion)
2 cloves garlic
½ cup parsley
1 tsp. cumin
½ tsp chipotle powder
¼ tsp. cayenne powder
½ cup oat flour (using steel blade, grind down 1 cup of oats in a food processor until fine) OR whole wheat flour
1 tsp. Celtic sea salt
LET'S COOK!
The day before making these burgers, I roast the sweet potatoes and make the quinoa which saves me a little time. I suggest doubling up on both these ingredients as you will find plenty of ways to use them or alternatively freeze them ready for your next batch of patties.
Set the oven to 350F then cut the sweet potatoes in half and lay them flesh down on a tray lined with parchment sheet. Roast the sweet potatoes for 30 minutes or until they are tender when squeezed. Remove the skin when they have cooled
Whilst the sweet potatoes are roasting, rinse the quinoa with cold water in mesh strainer. In a medium saucepan, bring 1 cup of water to a boil. Add in the quinoa and bring mixture to a boil. Cover, reduce heat to low and let simmer for 15 minutes or until quinoa has absorbed all of the water. Remove from heat and fluff quinoa with fork; place in large bowl and cool for about 10 minutes
Dice the mushrooms finely and sauté with one teaspoon of coconut oil in a small pan, for 3-4 minutes
Meanwhile finely dice the onion, mince the garlic, chop the parsley and toss into a large mixing bowl, along with the sautéed mushrooms
Add in the black beans, cooked sweet potato, quinoa, cumin, cayenne, chipotle powder and salt, then mix together well with a large spoon making sure the sweet potato is properly mixed in, not lumpy
Finally add the oat flour (or whole wheat flour) and mixture in well
Wet your hands and form 6 patties, slightly smaller than the burger buns. Refrigerate for at least 30 minutes to help the patties bind together
Heat oven to 350F. Place the patties on a tray lined with parchment paper and cook for 12 minutes, then flip and cook for another 12 minutes. Alternatively pan fry for 3 minutes per side on medium heat. Serve it with sliced tomatoes, sprouts, pickles and spinach leaves or your fav condiments.