Aduki bean and quinoa patties

Posted: May 2, 2017

It is well-known that ultra-healthy, long-lived populations, such as the Longevity Hot Spot people I have described in my books and those in the Blue Zones such as Sardinia and Costa Rica, eat beans regularly.

Beans are a good source of protein, without having the same drawbacks as red meat, and they also provide fibre, B vitamins, minerals, and antioxidants.

Culinarily, they are incredibly versatile, and go well in Mexican cooking, soups, stews, salads, and even healthy brownies. When I am stuck for something to eat or cook for the children, I generally turn to beans to help me out.

Aduki beans have been found to be particularly high in nutrients, and if you combine them with quinoa, as with this recipe, you will get all the eight essential amino acids you need daily.

Aduki bean and quinoa patties

All of these amounts are approximate – you can vary them according to your taste.

1 cup quinoa, soaked, rinsed and cooked

1 tin aduki beans (or the equivalent amount, soaked and boiled)

1 carrot, chopped small

1 red onion, chopped small

3 garlic cloves, chopped small

1 chicken or vegetable stock cube/1 tablespoon vegetable stock powder

Light olive oil or peanut oil

2 tablespoons miso

1 tablespoon tomato paste

Heat about 3 tablespoonfuls of water in a pan and add the stock cube or powder. When the stock is steaming, put in the carrot, onion and garlic (you can also add other veg, such as celery and/or red or orange pepper). Simmer until soft – around five to ten minutes; add a splash more water if necessary but don’t let the mixture get too wet. If you like the texture, you can also add a splash of light olive oil or peanut oil here (light olive oil is safer for cooking with than extra-virgin – you can use extra-virgin olive oil for salad dressings and general drizzling).

Pre-heat the oven to 160 C.

Combine the ingredients in a food processor with the soft ‘mixing’ blade attachment or in a bowl and mix well.

Form into small patties and place on a baking tray, using baking paper or a non-stick tray. Cook for around 10-15 minutes on each side or until they are getting nice and crusty and holding together well.

Serve with a mixed salad or vegetables.

 

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