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Dairy-freeDinnerGluten-free

Smoky Black Bean Burgers on Potato Buns

Nikki Brown
4 burgers
Intermediate
We’re sure you’ll be converted to this healthy substantial burger option once you try it, we are also sure that you won’t only be eating it on the 31st August – National Burger Day. Flaxseeds or linseeds are small oilseeds that originated in the Middle East thousands of years ago. Flaxseeds have a high content of Omega-3 which is good for heart health and they are 29% Carbohydrate, of this, a massive 95% is fibre which is good for digestion. They contain many vitamins, minerals and essential amino acids so understandably they are becoming more popular. Be aware though – they do not contain Lysine so they cannot be considered a protein source, but this can be found in another ingredient, the black bean. A great alternative burger recipe!
Smoky Black Bean Burgers on Potato Buns

Total Steps

15

Ingredients

25

Tools Needed

1

Ingredients

  • 1 tablespoons flaxseed meal
  • 2.5 tablespoons water
  • 250 g cooked black beans
  • 30 g almond meal
  • 1 tablespoons cilantro
  • 1 tablespoons parsley
  • 7 g minced garlic
  • 30 g minced red onion
  • 0.5 teaspoons paprika powder
  • 1 teaspoons cumin powder
  • 1/2 teaspoons salt
  • 1/2 teaspoons black pepper
  • 125 ml sunflower oil
  • 1 teaspoons cider vinegar
  • 1/4 teaspoons salt
  • 1 tablespoons dijon mustard
  • 8 g flax seed meal
  • 30 ml water
  • 400 g mashed potatoes
  • 44 g gluten-free flour
  • 1/4 teaspoons salt
  • 1 tablespoons mustard
  • non-stick cooking spray
  • 30 g romaine lettuce
  • 120 g tomatoes

Instructions

1

Step 1

For the Flaxseed Mayonnaise – makes 1 cup prepared mayonnaise: Combine flaxseed meal and water in a large bowl. Leave for 5 minutes.

2

Step 2

Add the mustard and cider vinegar. Whisk to combine.

3

Step 3

In a thin steady stream, gradually whisk in the sunflower oil.

4

Step 4

Season with salt and pepper.

5

Step 5

For the Potato Buns: Combine mashed potatoes, flour, salt, and mustard in a bowl.

6

Step 6

Form into buns about 75 grams each.

7

Step 7

Pan-fry in a non-stick pan for 3-4 minutes each side.

8

Step 8

Drain on paper towels.

9

Step 9

For the Burger Patties: Combine flaxseed meal and water in a bowl. Leave for 5 minutes.

10

Step 10

Combine the flaxseed mix with half of the black beans, cilantro, parsley, garlic, red onion, salt, pepper, cumin, and paprika in a food processor and pulse into a smooth paste.

11

Step 11

Combine this pureed mix with the remaining black beans, cilantro, and parsley.

12

Step 12

Form into patties about 100-110 grams each.

13

Step 13

Pan-fry in a non-stick skillet for 3-5 minutes per side.

14

Step 14

Assemble the Burgers: Serve the patties on potato buns.

15

Step 15

Add a dollop of flaxseed mayo, some fresh romaine lettuce, and tomato slices.

Tools & Equipment

Tags

Dairy-freeDinnerGluten-freeLunchMainsRecipesVeganVegetarian

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