Dec 112013

Black Bean Sliders

  • 1 tbsp coconut oil
  • 3 large garlic cloves, minced
  • 1 cup diced yellow or red onion
  • 1 cup diced yellow or orange pepper
  • 2 cups cooked black beans (made fresh or canned (drain)
  • 3 tbsp black or white chia seeds
  • ¼ cup cooked quinoa (any colour)
  • 2 tbsp pumpkin seeds, chopped
  • 2 tbsp walnuts, chopped (optional, but very tasty- can presoak and dehydrate to release the enzyme inhibitors)
  • 2 tsp chili powder
  • 1 tsp cumin powder
  • ¼ tsp cayenne powder
  • 2 tbsp nutritional yeast
  • 1 ½ tbsp yacon syrup (natural sweetener- could use real maple syrup or local honey)
  • Salt to taste

Heat oil over low to medium heat and add garlic, onion and bell pepper

Cook until soft (about 5 minutes) removed from heat

Mix in remaining ingredients and mash up to a consistency that you like (I like to mash the black beans so that the patties stick together – I’ll leave some slightly squashed)

Place in refrigerator, covered for 30 minutes to allow chia seeds to swell and absorb the excess moisture.

Form the mixture into 8-10 small patties (sliders) and either freeze for later or cook in a frying pan with coconut oil over low heat about 5 minutes per side. Or, place in oven on broil (or toaster oven) for about 5-8 minutes.

Serve with Avocados, tomatoes and coleslaw or a great green salad and guacamole. I also love mango chutney on the side!

Please use local and organic ingredients where possible. I use Upayanaturals for the coconut oil, chia seeds, raw pumpkin seeds, raw walnuts, yacon syrup, nutritional yeast, coconut oil. Ingredients may also be available at your local health food store.

From Whole Food to Thrive by Brendan Brazier

Tanya Morrison


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