21/02/2024
BLACK JERK BURGERS
Lunch
Serves 4
Vegan, Vegetarian
Dairy Free, Egg Free
Low Fat, High Fibre
INGREDIENTS
400g can black beans, drained & rinsed
25g rolled oats
90g dry quinoa, rinsed clean
235ml vegetable stock
1 small onion, quartered
1 scotch bonnet chilli
4 garlic cloves, crushed
2 tbsp lime juice
2 tbsp molasses
1 tbsp dark soy sauce
2 tsp ground ginger
¼ tsp allspice
½ tsp ground cinnamon
½ tsp smoked paprika
pinch dry chilli flakes
1 tsp black pepper
1 tbsp olive oil
salt to season
DIRECTIONS
Add the vegetable stock to a small saucepan over a high heat. Bring to boil and stir in the quinoa, lower the heat to a simmer and cover.
Simmer gently for 15-20 minutes until all the stock has been absorbed. Remove from the heat, keep covered for 5 more minutes, then fluff with a fork and set aside.
Put the onion and garlic in a food processor. Pulse to chop. Add the beans, chilli, oats, lime juice, molasses, soy sauce and all the spices and seasoning.
Blend for a few seconds until everything is just mixed. Fold in the quinoa. Shape into 4 patties.
Heat the oil in a non-stick frying pan over a medium high heat. Add the patties, in batches if necessary, cook for 5 minutes on each side.
Serve with a green salad.
MACRO INFO PER
SERVING:
PROTEIN: 11.25G
CARBS: 45G
FAT: 5.7G
ENERGY: 277KCAL
