Black Bean Burgers (No Oil, No Refined Sugar)

Happy New Year readers! It’s summertime here in Melbourne. And that means BBQs and burgers to me. I love these black bean burgers that are packed with flavors that remind me of a Mexican taqueria and they are full of protein! Pound for pound, black beans has a third more protein, almost eight times more iron and 30 times less saturated fat than beef. You are getting all the good stuff without the stuff that inflames your body in these burgers.

I usually make up a bunch of these and pop them in the freezer. Then when I’m ready, to eat them, they are defrosted and a quick crisp up in a pan on low heat.

Ingredients:

1 can black beans, rinsed and drained
1 potato, cooked and roughly chopped
1/4 cup corriander
1 clove garlic
1/2 lime, juiced
1/4 red onion
1 tablespoon ground flaxseed
1/2 teaspoon chili powder
1 teaspoon ground cumin
1/2 cup oats
1/2 cup sweet corn

Method:

  1. Place all ingredients except the sweet corn in a food processor. Process until
  2. ingredients are well combined.
  3. Add sweet corn and pulse several times. You want to still be able to see some of the corn kernels.
  4. Shape into balls, then press down gently to make a patty. Makes approximately 6 patties.
  5. Cook on low heat in a non-stick pan until crispy. Approximately 10 minutes on each side.

Meatless Loaf (No Oil, No Refined Sugar)


The weather took a turn for the colder the last few days and I thought it the perfect time to cook up another holiday recipe for you. I have made my own whole food plant based glaze here which means there is no processed sugar. If this is too much effort for you, you can also use a ready made BBQ sauce but know that commercially made BBQ sauces frequently contains a large amount of sugar.

Ingredients

Loaf

1 onion, chopped
1 mushroom, chopped
2 garlic, minced
2 cans white beans, rinsed and drained
2 stalk celery, roughly chopped
1 2/3 cups oats
1/2 cup plant milk
3 tablespoons Worcestershire sauce
2 tablespoons soy sauce
2 teaspoons ground flaxseed
2 teaspoons tomato paste
1 teaspoon smoked paprika
1 handful parsley
1 tablespoon rosemary
Salt and pepper
2 carrots, grated

Glaze

1/4 cup tomato paste
3 tablespoons apple sauce
2 teaspoons apple cider vinegar
1 teaspoon soy sauce
1 teaspoon smoked paprika

Method

  1. Sautee onion, mushroom and garlic.
  2. Add sauteed ingredients and remaining ingredients for loaf except for carrot into food processor. Pulse until all ingredients chopped and well combined.
  3. Stir through grated carrots.
  4. Put ingredients in a lined loaf tin and bake at 190C/375F for 30 minutes.
  5. Mix all the ingredients for the glaze in a separate bowl. After loaf has been cooking for 30 minutes, add glaze to the top of the loaf and bake for another 20-25 minutes.