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.
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. Below is a video and recipe below.
Serves 4
Equipment needed
- Food Processor or Stick Blend and bowl
- Chopping board
- Sharp knife
- Baking tray
- Scraper
- Fish slice
Ingredients
- 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.
Method
- 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.
Googies Kitchen Life 