Barbecue Bean Burgers

INGREDIENTS

  • 2 red onions finely diced

  • ½ cup of finely grated carrot

  • 1 tbsp coconut oil

  • 4 cloves of garlic crushed

  • 1 tsp mild chili powder (optional)

  • 1 tsp smoked paprika

  • 1 tsp ground cumin

  • 1 tsp Seitenbacher, gluten-free vegetable broth and seasoning powder

  • 2 cans organic red kidney beans drained and rinsed.

  • 1 tsp gluten-free English mustard

  • 4 tsp tamari sauce

  • 2 tbsp tomato puree

  • 1½ cups of quinoa/oat flakes

  • Freshly ground black pepper

  • 1 tbsp of coconut oil for frying


  • DIRECTIONS

  1. Gently sweat the onion about 5 minutes

  2. Add the grated carrot, garlic, chili powder, smoked paprika, cumin, and vegetable bouillon powder and cook on a low heat for a further 5 minutes then set the mixture to one side.

  3. Place the beans in a large flat bottom bowl or saucepan and roughly mash with a potato masher.

  4. Add the mustard, tamari sauce and tomato puree and mix well.

  5. Next, stir the sautéed vegetable and spice mix into the mashed beans and incorporate the quinoa flakes.

  6. Season to taste with freshly ground black pepper.

  7. Preheat the oven to about 150C so it can be used to keep the burgers warm.

  8. Moisten your hands and form the mixture into 8 burgers about 8 cm across

  9. Warm 1 tsp of coconut oil at a time in a non-stick pan, over a medium to low heat. Fry the burgers in batches, cooking for 5-8minutes each side.

  10. Place the cooked burgers on a baking tray and keep them warm in the preheated oven.

  11. Once all the burgers are cooked serve right away with a large salad and sweet potato wedges

What are the benefits of this dish?

Beans could be a great addition to any diet if properly cooked and if well tolerated. They can help slow the absorption of sugar into the blood and therefore reduce blood sugar levels, a risk factor for diabetes.

Beans are a great source of fiber, and the fiber they contain is called prebiotic fiber - the type of dietary fiber that we cannot digest, but certain types of bacteria in our gut can. 

Fiber is the primary food for the beneficial bacteria in our gut; if we feed them fiber, in exchange they provide an ample supply of butyrate - the preferred fuel for the cells of our large intestine, that is also known for its cancer-protective and anti-inflammatory benefits. 

Butyrate is required to keep the health and integrity of the gut lining and helps acidify the pH of the colon, preventing the growth of harmful bacteria.