Main Dishes
February 15, 2015
Calories
156
Sodium
98mg
4% DV
Fat
4g
7% DV
Protein
4g
8% DV
Carbs
26g
9% DV
Fiber
6g
24% DV
Bun-less black bean burger with a tomato and onion relish
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This bun-less black bean burger is a winner. A truly delicious and healthy lunch/dinner option. If you are looking for a meat free meal to prepare for yourself, your boyfriend/girlfriend, or your family, you have come to the right place. This recipe takes a bit of time, but trust me, it is worth the extra effort. It also packs a nutritional punch as the sauerkraut is a great way to get your dose of natural probiotics, and the sprouts are a rich source of protein, enzymes and fibre. Enjoy!
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Black bean burger
250g organic black beans, soaked, overnight
1 small onion, chopped
1 garlic cloves, crushed
1 ½ tsp ground coriander
½ tsp wholegrain mustard
2 tsp fresh parsley, finely chopped
Zest from 1 lemon
1 tsp cayenne pepper
2 Tbsp ground flaxseeds
1 tsp chilli flakes
Pinch salt
Pinch freshly ground black pepper
400g tin whole tomatoes, liquid drained and reserved for relish
Drizzle olive oil
1 tsp sesame seeds
Tomato and onion relish
15ml olive oil
3 large onions, sliced
¼ t ground coriander seeds
1 garlic clove, crushed
2 tsp red wine vinegar
2 tsp apple cider vinegar
2 tsp white wine vinegar
The reserved liquid from one tin of tomatoes
1 bay leaf
Salt
Black pepper
Additional
4 large iceberg lettuce leaves
1 avo, sliced
4 tomatoes, sliced
100ml sauerkraut
¼ cup Mung bean sprouts
250g organic black beans, soaked, overnight
1 small onion, chopped
1 garlic cloves, crushed
1 ½ tsp ground coriander
½ tsp wholegrain mustard
2 tsp fresh parsley, finely chopped
Zest from 1 lemon
1 tsp cayenne pepper
2 Tbsp ground flaxseeds
1 tsp chilli flakes
Pinch salt
Pinch freshly ground black pepper
400g tin whole tomatoes, liquid drained and reserved for relish
Drizzle olive oil
1 tsp sesame seeds
Tomato and onion relish
15ml olive oil
3 large onions, sliced
¼ t ground coriander seeds
1 garlic clove, crushed
2 tsp red wine vinegar
2 tsp apple cider vinegar
2 tsp white wine vinegar
The reserved liquid from one tin of tomatoes
1 bay leaf
Salt
Black pepper
Additional
4 large iceberg lettuce leaves
1 avo, sliced
4 tomatoes, sliced
100ml sauerkraut
¼ cup Mung bean sprouts
Black bean burgers
Drain black beans, place into a medium pot, cover with water, and bring to the boil, reduce heat and simmer for 1 ½ - 2 hours, or until the beans are soft. Drain the beans and place into a food processer along with the rest of the ingredients, except the olive oil and sesame seeds. Pulse until the beans are pureed and fully combined with the other ingredients. Taste for seasoning, and adjust accordingly. Divide mixture into 4 portions and shape into patties. Place onto a baking paper lined tray, drizzle with a little olive oil and sprinkle with the sesame seeds bake at 180° C for 20 -30 minutes.
Nutritions
Calories
156
Sodium
98mg
4% DV
Fat
4g
7% DV
Protein
4g
8% DV
Carbs
26g
9% DV
Fiber
6g
24% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat
0.72g
3%
Polysaturated Fat
0.83g
5%
Monosaturated Fat
3g
18%
Cholesterol
4mg
1%
Sodium
98mg
4%
Potassium
788mg
22%
Protein
4g
8%
% DAILY VALUE*
Total Carbohydrate
Fiber
6g
24%
Sugar
13g
26%
Vitamin A
1924IU
38%
Vitamin B6
0.58mg
29%
Vitamin C
40mg
67%
Calcium
89mg
8%
Iron
1mg
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
