Hey there :)
Do you like beans? I didn’t for the bigger part of my life. Beans and peas were totally on my “Avoid that”- list. The taste and the texture seemed so wrong to me. But I have grown from that disgust today. I think a big help was hummus. I don’t remember who first introduced it to me – anyway here’s a Thank you to the unknown person.
Because Legumes are actually a nice food to consume. They are super affordable, especially when bought dried and then cooked at home. They contain a good amount of protein (even though it is not a complete protein), are low in fat, a complex carbohydrate and fairly high in fiber, which is quite a good mix. Plus, the have a fair amount of iron. And if you want to reduce the flatulencies that might be caused by eating legumes, it is good idea to soak dried beans in water over night and then throw away the soaking water and use fresh water for cooking ;)
So, you might have guessed, today’s recipe will contain some legumes. Put together with some other vegetables and oats they make a nice patty for a burger or to just eat plain. I went for the plain version with some roasted marinated paprika.
prep time: about 20-30 minutes + cooking time yields: about 10 smaller patties
- 1 small or half a big onion
- ½ Cup / 150g mushrooms
- 1 Cup / 170g cooked Chickpeas
- 1 Cup / 190g cooked Kidney beans
- 1 Cup loosely packed / 100g grated carrot
- 5 pieces / 40g dried tomatoes
- ½ Cup / 50g rolled Oats
- ¼ Cup / 40g corn meal
- 3 Tbsp. Chives
- Salt, pepper, cayenne to taste
- ¼ to ½ Cup / 25-50g grated cheese or crumbled feta (optional)
Start by preparing the vegetables. Grate the carrots if they are not yet grated, cut the onion, mushrooms and dried tomatoes in small pieces. Cut the chives and put everything aside.
In a pan over medium-high heat sauté the onions and mushrooms until there is no water from the mushrooms left. Put aside to cool.
In a blender pulse the kidney beans and chickpeas until they are a more or less even paste. Mine still had some “chunks” in it, but overall you shouldn’t be able to tell the pieces apart. If you don’t have a blender you can also use a handmixer or fork. This will just take a little more time.
In a big bowl throw everything together. Start with the bean-pea-mass and then add the oats. Stir around with a wooden spoon, add the rest of the ingredients (all of them, including the cheese if you want some) and keep stirring until everything until everything is evenly distributed. You should have a sticky paste now. You can of course adjust the mass by either adding some more oats or a little water if you feel like you can’t work with it.
Season to taste.
Heat a pan over medium-high heat (I used the same pan as I have for the onion and mushrooms) and add a tablespoon of oil. Form the mass to patties that are about the size of your hand palm and fry for about 4-6 min on each side.