Author Notes: Flaxseeds or linseeds are small oilseeds that originated in the Middle East thousands of years ago. Flaxseeds have a high content of Omega-3 which is good for heart health and they are 29% Carbohydrate, of this, a massive 95% is fibre which is good for digestion. They contain many vitamins, minerals and essential amino acids so understandably they are becoming more popular. Be aware though – they do not contain Lysine so they cannot be considered a protein source, but this can be found in another ingredient, the black bean. A great alternative burger recipe!
The recipe can be found here – http://www.mynutricounter.com/smoky-black-bean-burgers-on-potato-buns/ —Nikki Brown
Serves: 3
Ingredients
For the Burger Patties & Mayonnaise
-
1
tablespoon flaxseed meal
-
2,5
tablespoons water
-
250
grams cooked black beans
-
30
grams almond meal
-
1
tablespoon cilantro
-
1
tablespoon parsley
-
7
grams garlic, minced
-
30
grams red onion, minced
-
0.5
teaspoons paprika powder
-
1
teaspoon cumin powder
-
1/2
teaspoon salt
-
1/2
teaspoon black pepper
-
125
milliliters sunflower oil
-
1
teaspoon cider vinegar
-
1/4
teaspoon salt
-
1
tablespoon dijon mustard
-
8
grams flax seed meal
-
30
milliliters water
For the Potato Buns & Burger Fillings
-
400
grams mashed potatoes
-
44
grams gluten-free flour
-
1/4
teaspoon salt
-
1
tablespoon mustard
-
1
piece Non-stick cooking spray
-
30
grams romaine lettuce
-
120
grams tomatoes
Directions
For the Burger Patties & Mayonnaise
- Combine flaxseed meal and water in a bowl. Leave for 5 minutes.
- Combine the flaxseed mix with half of the black beans, cilantro, parsley, garlic, red onion, salt, pepper, cumin, and paprika in a food processor and pulse into a smooth paste.
- Combine this pureed mix with the remaining black beans, cilantro, and parsley.
- Form into patties about 100-110 grams each.
- Pan-fry in a non-stick skillet for 3-5 minutes per side.
-
For the Flaxseed Mayonnaise :
Combine flaxseed meal and water in a large bowl. Leave for 5 minutes. - Add the mustard and cider vinegar. Whisk to combine.
- In a thin steady stream, gradually whisk in the sunflower oil.
- Season with salt and pepper.
For the Potato Buns & Burger Fillings
- Combine mashed potatoes, flour, salt, and mustard in a bowl.
- Form into buns about 75 grams each.
- Pan-fry in a non-stick pan for 3-4 minutes each side.
- Drain on paper towels.
-
Assemble the Burgers:
Serve the patties on potato buns. - Add a dollop of flaxseed mayo, some fresh romaine lettuce, and tomato slices.
Photo by MyNutriCounter