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
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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
- For the Burger Patties & Mayonnaise
-
Combine flaxseed meal and water in a bowl. Leave for 5 minutes.
-
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.
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Combine this pureed mix with the remaining black beans, cilantro, and parsley.
-
Form into patties about 100-110 grams each.
-
Pan-fry in a non-stick skillet for 3-5 minutes per side.
-
For the Flaxseed Mayonnaise :
Combine flaxseed meal and water in a large bowl. Leave for 5 minutes.
-
Add the mustard and cider vinegar. Whisk to combine.
-
In a thin steady stream, gradually whisk in the sunflower oil.
-
Season with salt and pepper.
- For the Potato Buns & Burger Fillings
-
Combine mashed potatoes, flour, salt, and mustard in a bowl.
-
Form into buns about 75 grams each.
-
Pan-fry in a non-stick pan for 3-4 minutes each side.
-
Drain on paper towels.
-
Assemble the Burgers:
Serve the patties on potato buns.
-
Add a dollop of flaxseed mayo, some fresh romaine lettuce, and tomato slices.
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