This Gut-friendly black bean burger recipe is packed with gut benefits. For instance, in terms of gut-friendly fibre, one burger can meet your daily requirements. Gentle fibre keeps your gut flora happy, your bowels moving and helps balance your blood sugar and mood. In addition, black beans are a good source of vegetarian protein and antioxidants. The addition of a source of healthy fat (nut butter) and carbs (baby potatoes) makes it a complete meal.
Ingredients, Serves 6
For the burgers
- 2 onions, finely chopped
- 4 garlic cloves, finely chopped
- 2 medium carrots, shredded
- 2tsp sweet paprika
- 4tbsp cashew nut or almond butter
- 100g oats
- 500g cooked black beans, mashed with a fork
- Rice flour to coat (to keep it gluten-free) or regular flour
For the roasted potatoes
- 1kg baby potatoes
- 2tsp cumin seeds
- 2tsp sweet paprika
- extra virgin olive oil
Method
1. Brown the onion, garlic until soft. Add the spices and grated carrots and cook for another 5minutes.
2. Incorporate the cashew butter and stir well until mixed.
3. Remove from the heat. Add the mashed beans and oats to form a thick paste. Season to taste.
4. Divide the mixture into 8 portions and shape them into burgers using your hands.
5. Coat them lightly on rice flour. Throw them to a pan with olive oil and brown them on both sides, approx. 3-5minutes on each side.
6. Boil the baby potatoes for 5-7minutes with some rock salt. You want ‘al dente’ (firm but soft) consistency.
7. Lay them over a oven tray with some. Sprinkle over the spices and salt
8. Roast for 10minutes at 180degrees. Serve with mayo, pesto or the sauce of your choice.
