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Barbecue Bean Burgers
Makes 8-10 servings
INGREDIENTS
- 2 red onions finely diced
- ½ cup of finely grated carrot
- 1 tbsp coconut oil
- 4 cloves of garlic crushed
- 1 tsp mild chili powder (optional)
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 1 tsp Seitenbacher, gluten-free vegetable broth and seasoning powder
- 2 cans organic red kidney beans drained and rinsed.
- 1 tsp gluten-free English mustard
- 4 tsp tamari sauce
- 2 tbsp tomato puree
- 1½ cups of quinoa/oat flakes
- Freshly ground black pepper
- 1 tbsp of coconut oil for frying
recipe video
DIRECTIONS
- Gently sweat the onion about 5 minutes
- Add the grated carrot, garlic, chili powder, smoked paprika, cumin, and vegetable bouillon powder and cook on a low heat for a further 5 minutes then set the mixture to one side.
- Place the beans in a large flat bottom bowl or saucepan and roughly mash with a potato masher.
- Add the mustard, tamari sauce and tomato puree and mix well.
- Next, stir the sautéed vegetable and spice mix into the mashed beans and incorporate the quinoa flakes.
- Season to taste with freshly ground black pepper.
- Preheat the oven to about 150C so it can be used to keep the burgers warm.
- Moisten your hands and form the mixture into 8 burgers about 8 cm across
- Warm 1 tsp of coconut oil at a time in a non-stick pan, over a medium to low heat. Fry the burgers in batches, cooking for 5-8minutes each side.
- Place the cooked burgers on a baking tray and keep them warm in the preheated oven.
- Once all the burgers are cooked serve right away with a large salad and sweet potato wedges
¿Cuáles son los beneficios de este plato?
Beans could be a great addition to any diet if properly cooked and if well tolerated. They can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels, a risk factor for diabetes.
Beans are a great source of fiber, and the fiber they contain is called prebiotic fiber – the type of dietary fiber that we cannot digest, but certain types of bacteria in our gut can.
Fiber is the primary food for the beneficial bacteria in our gut; if we feed them fiber, in exchange they provide an ample supply of butyrate – the preferred fuel for the cells of our large intestine, that is also known for its cancer-protective and anti-inflammatory benefits.
Butyrate is required to keep the health and integrity of the gut lining and helps acidify the pH of the colon, preventing the growth of harmful bacteria.
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