Black Bean Burgers, Sweet Potato Wedges & Zero Waste Salsa


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Black Bean Burgers, Sweet Potato Wedges & Zero Waste Salsa

This dish is fantastic for improving insulin sensitivity. The black beans provide fibre to slow glucose transition through the digestive system, and paired with sweet potatoes, a complex carbohydrate, this dish supports satiety for those whose diets tend to be focussed around simple carbohydrates and are used to relying on snacks to keep them full. With herbs and spices to provide bountiful antioxidants and healthy omega 3 fats from avocado and extra virgin olive oil, this dish is perfect for supporting blood sugar balance and keeping energy stable throughout the day.
Servings: 4
Course: Main Course

Ingredients

Bean burgers

  • 400 g of black beans cooked
  • ½ red onion
  • ½ fresh red chilli
  • 1 tbsp fresh coriander leaves
  • 1 lime plus 1 extra to serve
  • 40 g gluten free oats
  • ¼ tsp fresh or dried oregano
  • ½ tsp ground cumin
  • olive oil
  • chickpea flour for dusting
  • ½ tsp paprika
  • 2 avocados

Zero waste salsa

  • ½ red onion
  • ½ fresh red chilli
  • 1 garlic clove grated
  • 1 lime
  • 4 medium seasonal tomatoes
  • ¼ bunch coriander
  • 2 tbsp avocado oil

Sweet potato wedges

  • 2 sweet potatoes
  • 2 tbsp coconut oil
  • 1 tbsp paprika
  • 1 tsp fresh or dried oregano
  • ½ tsp black pepper

Instructions

  • Drain the beans, peel and coarsely grate the onion and deseed and finely chop the chilli. Pick the coriander leaves. Finely grate the lime zest.
  • Blitz the oats in a food processor until coarsely chopped. Add ½ the tin of beans, the onion, chilli, dried oregano and cumin, coriander leaves, lime zest and a good drizzle of oil; blitz to combine (or bring together with a masher).
  • Add remaining beans and pulse just once or twice (or continue to mash), so they stay a little chunky. Transfer to a bowl.
  • Divide into 4 balls then flatten into burgers on a clean surface dusted with flour and smoked paprika. Place on a tray and chill for at least an hour.
  • Now, move on to making the salsa. Finely dice the onion and chilli. Remove the seeds from inside the tomatoes, and reserving the flesh, chop into small cubes. Place all the ingredients in a bowl and squeeze over the juice of one lime and the avocado oil. Finish by finely chopping the coriander and adding to the mix, stirring well. Set to one side.
  • Next, make a start on the wedges. Preheat the oven to 200c. Scrub the sweet potatoes, then slice into wedge shapes. In a bowl, coat the wedges in the coconut oil, then add the paprika, oregano and black pepper, tossing well to coat the wedges. Bake in the centre of the oven for 30 minutes total, turning the wedges halfway through the cooking time.
  • Return to the burgers. When the chilling time is finished, in a frying pan or on a grill pan drizzle a little oil and cook the burgers for 4 to 5 minutes each side, or until lightly browned and cooked through.
  • Finally, get your avocado, chopping in half and then into slices. Stack the avocado on top of the burger and serve with a generous spoon of salsa on the side.

Notes

Source: Sam Hamrebtan
Allergens: None.
Notes: The zero-waste salsa has been created to ensure that the leftover ingredients from the burgers are used to create a tasty side dish. This is a more traditional salsa, but you could mix up the herbs with whatever you have in your fridge; for instance, mint and basil would be a fantastic combination. Get creative with your onions too; substituting shallots or spring onions if you have those instead. As long as you keep the acid and fat ratios the same, you could experiment with these too, substituting the avocado oil for flaxseed or extra virgin olive oil for instance.