I’ve tried a lot of recipes for black bean burgers, but this one definitely slaps the hardest. Plus, it’s nut, soy and gluten free so I can share it with a good handful of my allergen sensitive friends/family.
1 can black beans
1/2 cup brown rice flour*
1/2 cup nutritional yeast*
2 flax egg*
1 Tsp soy sauce
2 Tbsp sunflower oil
Seasonings: cumin, garlic powder, salt, adobo, ground mustard, black pepper
*Read more about why I use this (or what it is)!
1. Drain black beans, then put into a bowl. (Make sure not to mash them! This is a key to the consistency. Keep them whole; use a fork to mix.)
2. Mix in all dry ingredients and soy sauce. Add more flour and nooch, if needed.
3. Add flax egg
4. Fry patties in sunflower oil for at least 5 minutes on each side. Cook until brown.
*Nooch – nutritional yeast is responsibly for the cheesy flavor in most vegan foods! It is an excellent source of B12. B12 is one of those things that nobody knows about until you go vegan and then you hear about it every day. You probably would like some salient facts on this, so here ya go.
*Brown Rice Flour – any flour can be used for the recipe, I just use this kind because I’m staying away from bleached flour and this one is gluten-free. Although I’m still eating whole grains, I decided to cut back on gluten where I can. Mostly because I enjoy making gluten-free recipes to share with my friends that have a gluten sensitivity. Hear more for yourself on gluten, what it is, and how it impacts the body.
*Flax Egg – One of my favorite egg replacers. In order to make it, just mix 1 Tbsp of Ground Flax and 2 1/2 Tbsp of Cold Water. Let it sit for about 10 minutes before mixing it in.
So, I’ve decided that all my recipes will be offered with tea. This week’s tea is for those who eat fish for Omega-3s!
Sneaking in ground flax where you can is how I gain a sufficient amount of Omega-3s without ingesting the harmful pollutants, pesticides and heavy metals through fish consumption.
In fact, some research has been done to propose that even levels of these chemicals that are considered to be “safe for consumption,” have the ability to work against than the nutrient value; thus, negating potential benefits. It’s important to note, of course, that the presence of these chemicals is a result of human interference with marine life habitats.
Okay, now for the tea. I see a lot of people referring to Mediterranean diets which include fish sources. It’s worth considering that the quality of oceans we are fishing from now, and the industrial method of fishing that we rely upon now are far out of alignment with “traditional” Mediterranean diets and practices.
That is a completely separate blog post though… that is coming to you soon!