Saturday, 17 September 2011

Black Bean Burgers GF SCD

Black Beans are SCD legal and high in protein and fibre in addition to being a great source of calcium, potassium, iron and folic acid. These nutritional powerhouses also contain small amounts of omega-3 fats and the shiny black coating contains at least eight different flavonoids. They're ideal for making bean burgers as well as for adding to stews, curries and chilli.

Black Bean Burgers GF SCD

460g cooked black beans or 2 390g cartons organic black beans in water
2 medium onions
1 medium carrot
½ red pepper
1  red chilli (to taste)
½ tsp dried oregano
½ tsp dried sage
½ tsp cumin seeds
½ tsp ground black pepper
½ tsp fine sea salt
ground almonds to coat
extra virgin olive oil

Heat a tablespoon of extra virgin olive oil in a frying pan. Chop the onions finely, tip into the pan and fry gently for 5 minutes. Dice the carrot and finely chop the chilli pepper and add to the pan. Continue to cook for another 5 minutes.

The chilli peppers which came from our own plant are medium hot but be sure to add the amount of chilli pepper depending on how hot you want your burgers to be.

Finely chop the red pepper and add to the pan with the herbs, cumin seeds, salt and pepper. Add salt according to taste.

Rinse the beans thoroughly.

Add the beans to the pan and stir in.

Put a lid on the pan and cook gently, stirring occasionally, until the carrots are soft. This takes about 10 to 15 minutes. Turn off the heat and mash the vegetables with a potato masher but leave some chunks of beans as well as vegetables.

Sprinkle some ground almonds on a plate and take spoonfuls of the mixture and shape into burgers. We use a ring since the mix is soft. Sprinkle some more ground almonds over the top of the burgers. 

Heat a tablespoon of extra virgin olive oil in a frying pan and cook gently for about 15 to 20 minutes turning half way through the cooking time. Since ground almonds burn easily, keep an eye on them.