Winter's cold temperatures and lack of sunlight tend to slow us down a little. It is a normal part of the season. But if you need a little extra energy, why not turn to black beans. They are a great source of protein and fiber so they help your digestion and you will feel full and energetic for hours.
Another great thing about black beans is that they regulate glucose levels (helps lower cholesterol), they are rich in antioxidants, iron and manganese.
The great thing about patties is that they are by nature multi-purpose. Make a big one and you have a burger patty, make a smaller one and you have a side of protein you can serve with vegetables and whole grains like rice, quinoa, barley etc. Make little balls and you have a nice appetizer/finger food you can dip in a sauce of your choice. Make extra patties to freeze for another occasion.
The basic recipe is quite simple and doesn't require too many ingredients.
To make the patties moistier, you can add more nuts and vegies.
INGREDIENTS:
1/4 cup (60 ml) pine nuts
1/4 cup (60 ml) coarsely chopped walnuts
1 small onion, coarsely chopped
2 cups (480 ml) cooked black beans, drained and rinsed *
1/2 cup (120 ml) oat bran or wheat germ
2 to 3 tablespoons water
1 teaspoon salt
3/4 teaspoon ground cumin
3/4 teaspoon ground coriander
3/4 teaspoon chili powder (more if you like spicy food)
1/4 teaspoon garlic powder
1/4 teaspoon ground black pepper
1 TB ground flax seed (optional but recommended)
2 TBl tahini, a.k.a sesame butter (optional but recommended)
* if you prefer cooking the beans yourself instead of using canned beans, don't forget to add a little baking soda to the water you use to soak the beans overnight and rinse a few times. It will help eliminating any problem with flatulence. That's the trick and it works. So no more excuse for not eating beans and no need to have conflicts in your marriage!
PREPARATION:
1. Preheat the oven to 400 degrees and lightly oil a large baking sheet.
Combine the pine nuts and walnuts in the food processor and process until they are finely ground.
Transfer to a large mixing bowl and set aside.
2. Put the onion into the food processor and pulse chop until it is minced.
Transfer to the bowl with the nut meal.
3. Measure 1/2 cup of the black beans, and add them to bowl with the nut meal.
Put the remainder of the beans into the food processor.
4. Add the oat bran, water, salt, cumin, coriander, chili powder, garlic powder, ground flax seed, tahini and pepper and process until well blended.
Spoon the mixture into the nut meal and mix well.
5. Wet one hand and form 9-10 3-inch patties onto the prepared baking sheet. Flatten the patties slightly so they will bake evenly.
6. Bake for 20 to 30 minutes. Turn the patties over with a metal spatula and bake 10 to 15 minutes longer.
Let them cool before handling.
NOTE: these patties are low fat because they are baked instead of pan fried and the only fat comes from the nuts. You can also replace the pine nuts with other nuts since they can be a little spendy. Always buy your nuts in bulk, you will save money and ensure that they are not old and rancid. Store them in clear glass jars.
By the way, if you are allergic to nuts, you can substitute them with 3/4 cup of cooked rice (White or brown)and something fatty like 2 Tbl of vegetable or coconut butter or even sesame butter (also called tahini that you will dilute with a little water or lemon).
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