Beans are a staple in our house and one of my favourite ingredients. In some people they can cause health problems but for many they are a great addition to your diet. Beans are packed with goodness and these include protein, fibre, B vitamins, iron and potassium and they are low in fat. They are a natural powerhouse that can help prevent heart disease, fight cancer, they can lower cholesterol, help you to lose weight and manage diabetes.
However, please be careful if you are considering eating these as they can cause migraines, can raise blood pressure, they can also interfere with vitamin absorption and they can trigger gout. Although it’s not a health, risk they can make you gassy, so lots of health guides suggest eating them with an acidic food.
Onions and garlic are a perfect acidic food and they are also found in this recipe. These vegetables can provide the body with plenty of nutrients that can help protect a person against a variety of infections, diseases and illnesses. They do not contain significant amounts of minerals or vitamins but they do have compounds. Compounds can help to lower cholesterol and can help to hinder the growth of cancerous tumors. Also they contain saponins which may reduce cholesterol and prevent tumors.
My favourite Tommy K is the next ingredient in this burger. As I have mentioned before in my blogs this fruit goes beyond basic nutrition. Tomatoes can reduce the risks of heart disease, diabetes and cancer. They are a super fruit that beats all the other fruits. The bonus about this recipe is you can also have Tommy K on the side.
Tahini is a very versatile ingredient that can be used in not only savoury dishes but sweet ones as well. In this recipe it acts a bit like a glue to hold the ingredients together. However, tahini is rich in minerals and it’s rich in methionine which helps to detoxify the liver. It’s also one of the best sources of calcium out there.
Ground cumin, coriander, turmeric and cinnamon all help to spices up this meal. Spice are a fantastic addition to any meal, not only do they make it tasty but they contain an impressive amount of nutrition. They contain an impressive list of phyto-nutrients, essential oils, antioxidants, minerals and vitamins that are essential for overall wellness.
Coriander is one of my final ingredients in this burger. The health benefits of this amazing herb include its use in the treatment of skin inflammation , high cholesterol levels, diarrhea, mouth ulcers, anaemia, indigestion, menstrual disorders, smallpox, conjunctivitis, skin disorders, and blood sugar disorders, while also benefiting eye care. We try to add this to lots of our meals as it has so many benefits.
The final ingredient is brown rice flour. This is used to give the burger a bit of texture and to make it more solid. The reason I have started using brown rice flour is because not only does it have fewer calories than wheat, it has a high amino acid score meaning, it is a better source of essential amino acids which you need to balance your diet.
Nowadays this is one of my favourite dinners and I prefer this to a normal burger. I think it’s got a lot more flavour and texture and it’s healthier.
- Food Processor or Stick Blend and bowl
- Chopping board
- Sharp knife
- Baking tray
- Fish slice
- Onions x 1 chopped
- 400g tins mixed beans x 2 (preferably organic)
- Garlic cloves x 2 skin removed and sliced
- Tommy K x 2 tbsp (see slow cooked Tommy K on http://www.alexisrealfoodwagon.com for more details)
- Tahini x 2 tbsp
- Ground cumin x 1 tsp
- Ground coriander x 1 tsp
- Tumeric x 1/2 tsp
- Cinnamon x 1/2 tsp
- Dates syrup x 1 tbsp
- Corriander x 1 handful
- Brown rice flour x 4 tbsp
- Optional to make it a bit spicier add a chilli.
- Preheat the oven to 180ºC.
- Place all the ingredients into the food processor and blend. If you are using a hand blender place the ingredients in a bowl and blend. I like to use a large measuring jug as I find it is deeper and the mixture doesn’t tend to rise up over the bowl.
- Next make four large or eight small burgers by removing the mixture and shaping it in your hands. Then place each one on the baking tray and cook for 20 – 30 minutes.
You can serve these with my sweet potato chips. We normally have a salad with this meal too. I tend to make this meal the night before or in the morning before we go out. It’s a simple and quick meal that will take you minutes to prepare and is really easy if you have a busy lifestyle. If you are single you could make this recipe and freeze it in batches too.