Pan-Fry

Smoky Black Bean Burgers on Potato Buns

by:
November  5, 2017
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Smoky Black Bean Burgers on Potato Buns
Photo by MyNutriCounter
  • Serves 3
Author Notes

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!

The recipe can be found here - http://www.mynutricounter.com/smoky-black-bean-burgers-on-potato-buns/ —Nikki Brown

What You'll Need
Ingredients
  • For the Burger Patties & Mayonnaise
  • 1 tablespoon flaxseed meal
  • 2,5 tablespoons water
  • 250 grams cooked black beans
  • 30 grams almond meal
  • 1 tablespoon cilantro
  • 1 tablespoon parsley
  • 7 grams garlic, minced
  • 30 grams red onion, minced
  • 0.5 teaspoons paprika powder
  • 1 teaspoon cumin powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 125 milliliters sunflower oil
  • 1 teaspoon cider vinegar
  • 1/4 teaspoon salt
  • 1 tablespoon dijon mustard
  • 8 grams flax seed meal
  • 30 milliliters water
  • For the Potato Buns & Burger Fillings
  • 400 grams mashed potatoes
  • 44 grams gluten-free flour
  • 1/4 teaspoon salt
  • 1 tablespoon mustard
  • 1 piece Non-stick cooking spray
  • 30 grams romaine lettuce
  • 120 grams tomatoes
Directions
  1. For the Burger Patties & Mayonnaise
  2. Combine flaxseed meal and water in a bowl. Leave for 5 minutes.
  3. 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.
  4. Combine this pureed mix with the remaining black beans, cilantro, and parsley.
  5. Form into patties about 100-110 grams each.
  6. Pan-fry in a non-stick skillet for 3-5 minutes per side.
  7. For the Flaxseed Mayonnaise : Combine flaxseed meal and water in a large bowl. Leave for 5 minutes.
  8. Add the mustard and cider vinegar. Whisk to combine.
  9. In a thin steady stream, gradually whisk in the sunflower oil.
  10. Season with salt and pepper.
  1. For the Potato Buns & Burger Fillings
  2. Combine mashed potatoes, flour, salt, and mustard in a bowl.
  3. Form into buns about 75 grams each.
  4. Pan-fry in a non-stick pan for 3-4 minutes each side.
  5. Drain on paper towels.
  6. Assemble the Burgers: Serve the patties on potato buns.
  7. Add a dollop of flaxseed mayo, some fresh romaine lettuce, and tomato slices.
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