3 cups white navy beans (about 1 cup dry, or 2 cans)
½ cup almond flour (also known as almond meal)
3 cloves of garlic
3 tbsp chopped herbs (I used parsley and dill)
2 tbsp chopped onion
3 cups raw kale + 1 tbsp coconut oil for sautéing
2 cups cooked quinoa (to make: 1 cup dry quinoa added to 2 cups boiling water. Turn the heat right down, cover, continue to cook until all the water has been absorbed, let sit for a couple minutes and then fluff with a fork. Done)
½ tsp cumin
¼ tsp coriander
1 tbsp Dijon mustard
juice from one lemon
1 tsp salt
a few cracks of black pepper
few dashes of smoked paprika (if you like a bolder flavour, add more)
-if using dried beans, soak overnight (or at least 8 hours) and cook in a large pot of boiling water until they are soft, this usually takes about an hour. If using canned, drain and rinse. Add your beans to a food processor. Pulse the beans a few times to start breaking them down.
-remove the thick inner ribbing in the kale and roughly chop into small ribbons. Heat 1 tbsp of coconut oil in a frying pan, and lightly sauté just until bright green. Take the pan off of the heat and set aside.
-roughly chop the garlic and herbs and add to the food processor. Pulse a few times to combine. Add almond flour, onion, quinoa. On high, let the food processor run for a minute or two (depending on how powerful your food processor is) until all ingredients come together.
-transfer contents in the food processor to a large bowl and add the sautéed kale. Add in spices, Dijon, lemon juice and egg. Mix everything until well combined.
-form mixture into 8 burgers. To serve, heat a dollop of coconut oil in a cast iron pan and sauté on both sides until golden brown.
white bean, quinoa & kale burgers
Consider these white bean burgers for your next meal. Homemade veggie burgers, like this one, take a little bit of prep one day and then you are set for the week. These burgers freeze incredibly well and they are so simple to throw together. The combination of beans and quinoa creates a delicious complete protein, which means you won’t miss the meat at all. These burgers are easy to digest and won’t leave you feeling bloated or weighed down, but you’ll definitely feel nourished and satisfied.
White beans have a very mild flavour so if you aren’t a huge fan of beans in general, these are a good place to start. You'll barely notice them with all the other flavours and textures that are combined in these burgers. Navy beans (as they are also known as) are a great source of cholesterol-lowering fibre. The fibre from the beans, quinoa and kale mean that these burgers won’t spike your blood sugar and you’ll feel satisfied, longer. White beans are also a good source of magnesium and potassium, which are both important for blood pressure regulation. The copper and manganese in white beans are powerful trace minerals that contribute to an important enzyme in the body called superoxide dismutase. SOD helps break down free radicals produced in the cells therefore acting as an antioxidant. Any way you break it down, beans are loaded with good stuff and they are definitely something you should be adding into your diet on a regular basis. I really love these burgers and I know you will too!