Smoky Black Bean Burgers on Potato Buns

Smoky Black Bean Burgers on Potato Buns

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by: KrazyKiwi






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!




ingredients

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serves: 3

For the Burger Patties

1 tbsp flaxseed meal

2.5 tbsp water

250 g cooked black beans

30 g almond meal

1 tbsp cilantro

1 tbsp parsley

7 g garlic, minced

30 g red onion

0.5 tsp paprika powder

1 tsp cumin powder

1/2 tsp salt

1/2 tsp black pepper

For the Mayonnaise

125 ml sunflower oil

1 tsp cider vinegar

1/4 tsp salt

1 tbsp dijon mustard

8 g flax seed meal

30 ml water

For the Potato Buns

400 g mashed potatoes

44 g flour

1/4 tsp salt

1 tbsp mustard

Non-stick cooking spray

Burger Fillings

30 g romaine lettuce

120 g tomatoes

Nutrition Facts
Smoky Black Bean Burgers on Potato Buns

Servings Per Recipe: 3

Amount per Serving

Calories: 1072

  • Total Fat: 50.1 g
  •     Saturated Fat: 5.1 g
  •     Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 1918 mg
  • Total Carbs: 140.6 g
  •     Dietary Fiber: 18.8 g
  •     Sugars: 8.8 g
  • Protein: 21.7 g
VIEW DETAILED NUTRITION

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preparation

Smoky Black Bean Burgers on Potato Buns 1.   For the Flaxseed Mayonnaise – makes 1 cup prepared mayonnaise

3.  Combine flaxseed meal and water in a large bowl. Leave for 5 minutes.

4.  Add the mustard and cider vinegar. Whisk to combine.

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

6.  Season with salt and pepper.

7.  For the Potato Buns

9.  Combine mashed potatoes, flour, salt, and mustard in a bowl.

10.  Form into buns about 75 grams each.

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

12.  Drain on paper towels.

13.  For the Burger Patties

15.  Combine flaxseed meal and water in a bowl. Leave for 5 minutes.

16.  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.

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

18.  Form into patties about 100-110 grams each.

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

20.  Assemble the Burgers

22.  Serve the patties on potato buns.

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

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