Smoky Black Bean Burgers on Potato Buns
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Weâre sure you'll be converted to this healthy substantial burger option once you try it, we are also sure that you wonât 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 â 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
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
preparation
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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