White Bean Burger
These are great as a protein source for any meal of the day (including breakfast!). They also make a perfect quick snack. Try them in a salad or serve with quinoa and collard greens. Enjoy them as a snack with avocado slices.
Just remember, to pair these with a whole grain to ensure that you are getting a complete source of protein.
Makes approximately 6 burgers.
2 ½ cups white beans, such as navy, cannellini, etc. (cooked or canned) *If canned, ensure organic, no salt added and in BPA free container
2 tablespoons extra virgin olive oil, divided
1 small onion, diced
Sea salt, to taste
3 large garlic cloves, minced
2/3 cup carrot, finely grated (about 2 carrots)
Juice of ½ lemon
¼ cup parsley, finely chopped
2 teaspoons fresh sage or thyme, minced
¼ cup quinoa flakes (or can substitute for gluten free oat flakes)
1 chia egg: 1 tablespoon of chia seeds mixed with 3 tablespoons of filtered water; let stand for 5 minutes to thicken
Heat oven to 350 F. Prepare large baking sheet with parchment paper that has been gently greased with coconut oil. Set aside.
Sauté onion in 1 tablespoon olive oil. Add salt, garlic, grated carrot and sauté for additional 1-2 minutes.
Puree beans and lemon juice in food processor. Transfer to bowl and stir in onion mixture, parsley, sage/thyme, quinoa flakes and chia egg. Season to taste with salt and pepper.
Shape into patties (½ – ¾ inch thick). Place on baking sheet. Bake for 25 minutes, turning once halfway through. Bake until golden.