Black bean burger recipe

I have just realised that I have only 1 more month to really get in shape ahead of our ski trip. Now as someone who doesn’t get to ski that often, my normal running does not give me the level of fitness I need to handle a week of skiing. So, on the theme of diet and fitness, I have upped my healthy meals, and have started to work on strength training as well. Squats, sit ups  push ups, you name it. I have started back to spin class, and have started my trail running in earnest ahead of my race in May.

First trail run of 2013And boy was it muddy, but hey, if I can run through that, I can run through any thing. Super mud puddles, bogs, errant dogs, you name it!

I have been craving bean burgers and today, I had to have them. The only problem is that usually I soak my beans overnight and then cook them the next day. Today I had to take the express route and use tinned black beans instead. There is no taste difference really, but it is much quicker.

I decided on smoky black bean burgers and they were ready in 15 minutes. I was also craving kale so I roasted some kale to have with them.

The kale I roasted with a tiny bit of sweet chilli sauce, mixed with dark soy, a drop of roasted sesame oil and a touch or sriracha. Drizzled it all over the kale, and made sure it was well coated and I roasted in a hot oven for about 5 minutes. Lovely and I feel so healthy now. Ha

The black bean burgers have some items that you may wish to substitute or leave out entirely, namely the black garlic, the epazote and the chia seeds. The black garlic gives the burgers a lovely sweetish garlic touch without the heavy garlic taste but feel free to use regular garlic. I used the chia seeds but they are totally optional. The epazote is just to remove some of the side effects of beans, ’nuff said? But again is totally optional used sparingly due to the strong flavour this herb has.

Black bean burgerSo there you have it, fitness and healthy food all in one day. Now fingers crossed for weigh in this week.

Enjoy!
Steph

 

 

 

 

Black bean burger recipe

Serves 3
Prep time 10 minutes
Cook time 10 minutes
Total time 20 minutes
Dietary Gluten Free, Vegan, Vegetarian
Meal type Lunch, Main Dish
Misc Pre-preparable, Serve Hot
These burgers hold well without the addition of flour, and have a great smoky flavour.

Ingredients

  • 400g Black beans (drained and rinsed)
  • 1 Small Red onion (finely chopped)
  • 1/2 tablespoon Flaxseed (Ground)
  • 1 teaspoon Chia seeds (Optional)
  • 4 cloves Black garlic (finely chopped)
  • 1/4 teaspoon Epazote
  • 1 teaspoon Smoked paprika
  • 1/2 teaspoon Olive oil (Or spray oil)

Directions

Step 1
Cook the onion in the olive oil until translucent.
Step 2
Add in the garlic and beans and cook unti warmed through, mashing the beans with the back of a spoon until mashed and all ingredients mixed.
Step 3
Remove the bean mixture and stir in the chia seeds, flax, epazote and smoked paprika until well mixed.
Step 4
Shape the bean mixture into 3-4 patties and either cook at this stage or allow to cool and then pop in the refrigerator to use later.
Step 5
To finish the patties fry the patties in a scant amount of olive oil or spray oil for approximately 3 minutes on each side or until browned on each side. If you are cooking these from the fridge, you will need to cook them approximately 5 minutes on each side.