Smoky Black Bean Burgers on Potato Buns
We’re sure you’ll be converted to this healthy substantial burger option once you try it, we are also sure that you won’t only be eating it on the 31st August – National Burger Day. 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!
Yield
3 servingsPrep
20 minCook
10 minReady
30 minIngredients
For the Burger Patties
1 tbsp. flaxseed meal
2.5 tbsp. water
250g/8.75oz cooked black beans
30g/1oz almond meal
1 tbsp. cilantro
1 tbsp. parsley
7g/0.25oz garlic, minced
30g/1oz red onion, minced
0.5 tsp. paprika powder
1 tsp. cumin powder
1/2 tsp salt
1/2 tsp. black pepper
For the Mayonnaise
125ml/4.25fl oz sunflower oil
1 tsp. cider vinegar
1/4 tsp. salt
1 tbsp./15g dijon mustard
8g/0.25oz flax seed meal
30ml/1fl oz water
For the Potato Buns
400g/14oz mashed potatoes
44g/1.5oz gluten-free flour
1/4 tsp. salt
1 tbsp./15g mustard
Non-stick cooking spray
Burger Fillings
30g/1oz romaine lettuce
120g/4.25oz tomatoes
Ingredients
For the Burger Patties
1 tbsp. flaxseed meal
2.5 tbsp. water
250g/8.75oz cooked black beans
30g/1oz almond meal
1 tbsp. cilantro
1 tbsp. parsley
7g/0.25oz garlic, minced
30g/1oz red onion, minced
0.5 tsp. paprika powder
1 tsp. cumin powder
1/2 tsp salt
1/2 tsp. black pepper
For the Mayonnaise
125ml/4.25fl oz sunflower oil
1 tsp. cider vinegar
1/4 tsp. salt
1 tbsp./15g dijon mustard
8g/0.25oz flax seed meal
30ml/1fl oz water
For the Potato Buns
400g/14oz mashed potatoes
44g/1.5oz gluten-free flour
1/4 tsp. salt
1 tbsp./15g mustard
Non-stick cooking spray
Burger Fillings
30g/1oz romaine lettuce
120g/4.25oz tomatoes
Directions
For the Flaxseed Mayonnaise – makes 1 cup prepared mayonnaise
1.Combine flaxseed meal and water in a large bowl. Leave for 5 minutes.
2.Add the mustard and cider vinegar. Whisk to combine.
3.In a thin steady stream, gradually whisk in the sunflower oil.
4.Season with salt and pepper.
For the Potato Buns
1.Combine mashed potatoes, flour, salt, and mustard in a bowl.
2.Form into buns about 75 grams each.
3.Pan-fry in a non-stick pan for 3-4 minutes each side.
4.Drain on paper towels.
For the Burger Patties
1.Combine flaxseed meal and water in a bowl. Leave for 5 minutes.
2.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.
3.Combine this pureed mix with the remaining black beans, cilantro, and parsley.
4.Form into patties about 100-110 grams each.
5.Pan-fry in a non-stick skillet for 3-5 minutes per side.
Assemble the Burgers
1.Serve the patties on potato buns.
2.Add a dollop of flaxseed mayo, some fresh romaine lettuce, and tomato slices.
