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  • Monika Eva

White Bean Burger


The best plant based burger you'll ever eat!

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.


Ingredients:


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


Directions:


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.

©2020  Monika Eva Wellness 

Toronto, On