Black bean burgers

Posted: October 28, 2016

This recipe is taken from Deliciously Ella’s book Every Day and I love the mixture of flavours and the sweetness and texture you get from the stewed apple.

If you make these at the weekend they are ideal for a quick weekday supper or sustaining lunchtime meal.  Black beans are eaten up to three times daily by the ultra-healthy, long-lived people of Nicoya in Costa Rica, usually with salsa, guacamole, a type of live yoghurt, and rice or nixtamalised corn tortillas. Black beans are a rich source of fibre, vitamins and minerals, they help balance blood sugar, and personally I find them more digestible than many of the legumes.

It’s best to soak dried black beans for 24 hours then cook them rather than using tinned beans, as this gets rid of some of the ‘anti-nutrients’ you find in legumes.

Here I have combined them with salad, guacamole, and some beetroot hummus; with a sprinkle of chopped coriander.

RECIPE:

800g black beans, soaked and cooked (or drained and rinsed if tinned)

100g gram flour

3 tablespoons tomato purée

2 tablespoons apple purée

1 teaspoon chilli powder

2 teaspoons tamari

2 teaspoons apple cider vinegar

juice of 1/2 lime

salt and pepper

coconut oil, to shallow fry (I use groundnut oil or odourless culinary coconut oil)

Put the beans into a large mixing bowl and mash with a fork until mushy but not completely smooth. Stir in all of the other ingredients except for the coconut oil.

Heat the oil in a pan (I use a ceramic-coated non-toxic frying pan) and place one heaped tablespoon of the bean mix in the pan, flattening it out a little with the spoon. Put as many burgers as will fit comfortably in the pan and cook for around one minute on each side.

 

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Since it's so hot, it's a good time to eat as much of this riDICulously delicious raspberry ripple ice cream as possible. I had to eat two bowls full just now as it kept melting whilst I took the photo. It's easy and fun to make - it's best if you have an ice cream maker (you can get a simple one for about £40).

INGREDIENTS: cashews, soya milk, coconut oil or manna, 1 lemon, vanilla, sea salt, maple syrup/agave syrup, 1 tin creamy coconut milk, 1 small tin coconut cream (optional), berries, cornflour.

- soak 1 cup cashews for a minimum of 2 hours (overnight is good)
- bring to a simmer 1/2 cup soya milk + 1 tin coconut milk + 2 tbsp coconut cream (optional - if your coconut milk is really creamy you may not need it) + a squirt or two of agave/maple syrup
- take a little out and mix it with 1 level tbsp corn flour to a paste, add it back, and simmer gently for 5 mins
- put the soaked cashews in a nutribullet or vitamix type blender with the rest of the ingredients + 2 tbsp coconut oil or coconut manna + the juice of 1 lemon + a pinch of salt + 1/2 tsp vanilla and blend until smooth. Cool for an hour.
- put it an ice cream maker and churn for 20-25 minutes
- just before the end add raspberries or any other berries - you can squash them up with a fork and add a squirt of agave or maple syrup if you want it sweeter.

You can get the full recipe (this is a simpler version) from Health Nut Nutrition's blog - it's called 'strawberry cheesecake icecream with a graham cracker crumble'.
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