Hearty Black Bean Burgers



Ingredients:

  • 2 tins black beans, drained and rinsed

  • 1/2 cup lentils (optional, I just had them leftover in the fridge)

  • 1 small brown onion

  • 1/4 tsp chilli flakes (or more if you like it hot)

  • 1 tsp ground cumin

  • 1 tsp garlic powder

  • 4 tbsp ground flaxseeds

  • 1 handful parsley or coriander (I had parsley on hand)

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • Olive oil (optional for frying) or use non-stick pan

Method:

  1. Add beans to large bowl and mash with fork or potato masher

  2. Add all of the other ingredients to the bowl and mix well until everything is combined (using your clean hands is probably best for this)

  3. Place in fridge for about 15mins to let mixture set a little better

  4. Shape mixture into four patties

  5. Pan fry in a medium pan with a dash of oil (optional) or place in oven to bake.

  6. Add your favourite burger components - avocado, sweet chilli, jalapeños, pineapple, etc etc and of course a wholesome burger bun.

  7. Enjoy :)

  • Beans giving you that beneficial dietary fibre -> contributing to short chain fatty acid production -> contributing to your overall gut health, immunity, & by-products that are also transported up to your brain via the vagus nerve contributing to your mood.

  • Plus dietary fibre ensures regular bowel movements and that your gut is functioning healthily and optimally

  • Adequate fibre intake also reduces your risk for certain chronic disease plus contributes to a lower body weight by keeping you fuller for longer.



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