Black Bean Patties
Ingredients
Metric
480 g ~ 2 cans cooked black beans
30 g ~ 2 tbsp tomato paste
Roux:
120 ml water
40 g rice flour
15 ml ~ 1 tbsp olive oil
7 ml ~ ½ tbsp maple or agave syrup
Salt & Spices:
1 tsp salt
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp ground coriander
½ tsp ground cumin
Optional:
4 tbsp avocado mayo
½ tbsp olive oil for baking
US
16 oz ~ 2 cans cooked black beans
2 tbsp tomato paste
Roux:
½ cup water
¼ cup rice flour
1 tbsp olive oil
½ tbsp maple or agave syrup
Salt & Spices:
1 tsp salt
2 tsp smoked paprika
1 tsp garlic powder
1 tsp onion powder
1 tsp ground coriander
½ tsp ground cumin
Optional:
4 tbsp avocado mayo
½ tbsp olive oil for baking
MAKES2 portions / 10 patties
PREP TIME15 minutes
COOKING TIME30 minutes
TOTAL TIME45 minutes
Steps
1Make the roux. Add water, flour, agave syrup and olive oil to a medium size saucepan.
2Whisk to combine.
3Set heat to medium (induction #4). Wait 1-2 minutes for the liquids to heat up then whisk continuously until the roux thickens ~ 30 seconds. Whisk the roux really well so you don't have any clumps. The roux will work as a binder.
4Rinse and drain black beans. Add rinsed and drained beans, tomato paste, salt and spices to the roux.
5Mix and mash using a fork, an immersion blender or your hands (wear a food grade glove).
6Preheat the oven to 200°C (400°F) Fan. Split into 10 portions and scoop onto a baking tray lined with baking paper.
7Shape into patties using a spoon.
Optional: Spray or brush the patties with olive oil.
Optional: Spray or brush the patties with olive oil.
8Bake in the middle of the oven at 200°C (400°F) Fan for 25 minutes. Turn the patties over and bake for another 5 minutes. Allow to cool for 5 minutes on the tray.
9Add to a plate. Serve with avocado mayo on the side.
Nutritional Info
Makes 2 portions / 5 patties per portion
495 Calories per portion
22g protein
85g carbohydrates
27g fiber
8g fat
495 Calories per portion
22g protein
85g carbohydrates
27g fiber
8g fat
High in Vitamins B1, B2, B3, B6, Folate
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
High in Omega 3
High in Calcium
High in Copper
High in Iron
High in Magnesium
High in Manganese
High in Phosphorus
High in Potassium
High in Selenium
High in Zinc
