Black Bean-Hemp Superfood Patties
These patties are packed with premium protein, essential fatty acids, iron, calcium, fiber, and trace minerals, and won't contribute one bit to heart disease or diabetes like animal-derived burgers. Perfectly aligned spices celebrate three plant-based protein sources: black beans, hemp seeds, and quinoa.
Ingredients (makes 6 patties)
coconut oil, for cooking
1 cup finely diced sweet yellow onion (about 1/2 medium onion)
4 large cloves garlic, minced
1 cup finely diced red bell pepper (about 1 pepper)
1½ cups cooked black beans (unsalted)
1 cup hemp seeds
10 sun-dried tomatoes, soaked in hot water until soft, minced finely
1/2 teaspoon sea salt
2 teaspoons paprika powder
1/4 teaspoon chipotle powder
1/4 teaspoon cayenne powder
2 teaspoons miso paste
1 cup cooked brown rice
1/3 cup quinoa flakes
Heat 1 teaspoon coconut oil in a nonstick frying pan over medium heat. Add the onion and garlic, and cook until onion begins to turn translucent, about 3-4 minutes. Add the bell pepper, and continue to cook until vegetables have softened – about 5 minutes. Reduce the heat to low and add the black beans, hemp seeds, sun-dried tomatoes, sea salt, paprika, chipotle and cayenne. Cook, stirring constantly, for an additional 1-2 minutes. Remove from heat and transfer to a large bowl.
Add the miso paste into the mixture. Use the back of a fork to mix the beans and miso together, partially mashing the beans. Mix in the cooked brown rice and quinoa flakes. When cool enough to handle, use clean hands to knead the mixture together to form a dense base. Place in the refrigerator, covered, for 30 minutes to allow quinoflakes to swell and absorb the excess moisture.
Form the mixture into 6-8 patties. Warm a small amount of coconut oil in a non-stick frying pan over medium heat. When the pan is hot, add the patties. Cook for about 4-5 minutes on each side, or until browned.
Serving Suggestions: Pair with spouted grain hamburger buns, avocado, tomatoes, onions and sprouts. Or, try it “high protein-style” – tucked inside a collard leaf wrap or on top of a salad. Regardless of the serving method, including a smear of “Maqui Ketchup” (from Superfood Cuisine, page 170) makes these delectable burgers absolutely outstanding.
Want to learn how to unlock the power of food to heal your body, prevent disease & achieve optimal health? Register now for our FREE Functional Nutrition Webinar with Kelly LeVeque.