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Low Glycemic

Barbecue Bean Burgers

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Servings: 8 servings
Course: Mains & Bowls
Ingredients Method

Ingredients
  

  • 2 red onions, finely diced
  • 1/2 cup finely grated carrot
  • 2 garlic cloves, crushed
  • 1 tsp mild chilli powder
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • 1 tsp vegetable stock powder
  • 1 tin kidney beans, drained and rinsed
  • 1 tin cannellini beans, drained and rinsed
  • 1 tsp mustard
  • 4 tsp gluten-free tamari
  • 2 tbsp tomato paste
  • 170g rolled oats/quinoa/buckwheat flakes
  • Coconut oil, for frying

Method
 

  1. Gently sauté the onion for about 10 minutes in a tablespoon of coconut oil.
  2. Add the grated carrot, garlic, spices and stock powder and cook over low heat for a further 5 minutes, then set the mixture aside.
  3. Place the beans in a large flat bowl or pan and roughly mash with a potato masher.
  4. Add the mustard, tamari and tomato paste and mix well.
  5. Fold the sautéed onion and spice mixture into the mashed beans and add the oat/quinoa flakes.
  6. Dampen your hands and shape the mixture into 8 burgers, about 8cm across.
  7. Heat a little coconut oil in a non-stick pan over medium-low heat. Fry the burgers for 5-8 minutes each side until golden.
  8. Cool, then freeze with baking paper between each layer.
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