BLACK BEAN PATTIES WITH CARROTS AND CORN
SERVES 6 BURGERS
1 1⁄2 cups breadcrumbs, fresh
2 tbsp chia seeds or ground chia seeds
2 tbsp coconut oil, divided
1 cup diced yellow onion
1⁄2 cup finely diced carrot
1 ear of corn, kernels cut from the cob, or 1 8-ounce can corn, drained
1⁄2 tsp dried oregano
2 tsp chili powder
1⁄4 tsp ground cumin
1 tsp salt
2 cloves garlic, finely diced
1 28-ounce can black beans, drained and rinsed
1⁄4 cup sunflower seed kernels
2 tbsp raw shelled hempseed
6 whole wheat buns
Condiments and toppings of your choice
NUTRITIONAL VALUES
Calories: 1375kcal
Fat: 27g (7.9g S.Fat)
Carbs: 217.1g
Protein: 68.6g
Sugar: 22.3g
Sodium: 2730mg
METHOD
Make your breadcrumbs with any leftover bread you have on hand. I used whole wheat bread, but you could use sourdough or whatever bread you like. Place the bread in a food processor and pulse until it is finely ground. Place aside. If you have any leftover breadcrumbs, you can freeze them for up to 6 months.
Set aside the chia seeds mixed with 6 tbsp water.
In a large skillet, heat 1 tbsp oil and sauté the onion and carrot for 10 minutes. Cook for another 3 minutes after adding the corn. Cook for another minute after adding the spices and garlic to the onion.
Dry the black beans with a paper towel. When mashing and adding the rest of the ingredients, make sure they aren't wet. Mash the black beans in a large mixing bowl with a potato masher or the back of a fork. You could also pulse them in a food processor, but not too finely. Incorporate the chia seed mixture. Combine the onion mixture, breadcrumbs, sunflower seed kernels, and hempseed in a mixing bowl.
Make six patties out of the mixture. Before frying, the patties can be frozen at this point.
Fry the patties until browned on both sides in 1 tbsp medium-hot oil.
Serve with your favourite toppings on whole wheat buns.
Set aside the chia seeds mixed with 6 tbsp water.
In a large skillet, heat 1 tbsp oil and sauté the onion and carrot for 10 minutes. Cook for another 3 minutes after adding the corn. Cook for another minute after adding the spices and garlic to the onion.
Dry the black beans with a paper towel. When mashing and adding the rest of the ingredients, make sure they aren't wet. Mash the black beans in a large mixing bowl with a potato masher or the back of a fork. You could also pulse them in a food processor, but not too finely. Incorporate the chia seed mixture. Combine the onion mixture, breadcrumbs, sunflower seed kernels, and hempseed in a mixing bowl.
Make six patties out of the mixture. Before frying, the patties can be frozen at this point.
Fry the patties until browned on both sides in 1 tbsp medium-hot oil.
Serve with your favourite toppings on whole wheat buns.
