Black Bean & Sweet Potato Burgers Topped With Tomato Relish
2015-10-02 20:53:34
Yields 8
Scrummy burgers that make a satisfying meal for any day of the week. Sweet potatoes are packed with goodness and are great for blood sugar control. They are also high in beta-carotene and vitamin C. Black beans are high in protein and fibre. They help regulate blood sugar and maintain digestive health too.
For the burgers
- 2 sweet potatoes
- 460g cooked black beans
- 1 medium size onion finely chopped
- 100g mushrooms chopped into small chunks
- 2 tbsp. mixed herbs
- 2 tsp. paprika
- 1 tbsp. Bragg Aminos or soy sauce
- 4 tbsp. chickpea flour
- 2 tsp. cumin seeds
- 1 tbsp. coconut oil plus extra for frying
For the tomato relish
- 3 ripe tomatoes
- 2 spring onions
- 2 tbsp. coconut sugar
- 1 clove garlic
- salt & pepper to taste
For the burgers
- Stab some holes into the sweet potatoes and place in the oven for 40 to 50 minutes at 200°C.
- When the potatoes are completely cooked through and soft, remove them from the oven and allow them to cool down.
- Once they are cooled down, cut the potatoes in half length ways and scoop out the flesh into a large mixing bowl.
- Add the cooked and drained black beans to the sweet potatoes and mash together.
- In a pan heat a tablespoon of coconut oil and add the onions and mushrooms and cook until the moisture has evaporated from the mushrooms.
- Add the cooked onions and mushrooms to the sweet potato and black bean mix.
- Then add the paprika, herbs, cumin seeds, Bragg Aminos or soy sauce to the rest of the ingredients and mix thoroughly.
- Add 1 tablespoon of chickpea flour to the mixture and using your hands mix in. If the mixture is too wet the burgers won't hold very well so if it is add a bit more chickpea flour. Keep adding chickpea floor until you get a consistency that you can roll into a ball without it sticking to your hands too much.
- Split the mixture into equal parts. Roll each part into a ball and press down into a burger shape and place onto grease proof paper. Once you've prepped all the burgers, place them in the fridge for 30 minutes to allow them to firm up before cooking.
- While the burgers are in the fridge make the tomato relish.
For the relish
- Finely chop the tomatoes and spring onions and place in a bowl.
- Crush the clove of garlic and add to the tomatoes and also add the coconut sugar.
- Mix thoroughly and taste then add salt and pepper to taste.
- To cook the burgers either shallow fry in coconut for about 5 minutes on each side or cook grill them for 10 minutes (turning them half way through).
- Serve the burgers in a wholemeal bun with lettuce and relish.
Notes
- These burgers can be frozen after cooking for quick mid-week meal options.
Flourish Wellbeing http://flourishwell.co.uk/
Hallelujah! I needed this-you’re my savior.
Si. EstarÃa muy bien. Pero el artÃculo es para dar ideas de invitaciones. Lo tendremos en cuenta para hacer otro artÃculo como guÃa para hacer alguna invitación.Saludos