For the burger patties Peel the garlic and onion. Roughly dice the onion. Peel and roughly chop the ginger. Pulse the walnuts, oats, garlic, ginger, onion and jalapeños in the food processor until the nuts and onions are evenly chopped - this should take 5-10 seconds.
The author uses 1-2 tablespoons of pickled jalapeño slices for 4 servings.
Roughly chop the cilantro. Add the cooked beans, cilantro, cumin, oregano, chili powder, salt, pepper and chia or flax seeds and blend in 5-10 second intervals until most of the beans are chopped. Do not puree the mixture - you want a few whole beans left in for texture.
As an alternative to pre-cooked beans, you can also use canned black beans (425 g). Drain and rinse these before using.
The author uses chipotle chili powder here.
The original recipe calls for ½ teaspoon of salt. Since salt requirements vary from person to person, it is best to decide for yourself. In general, it is advisable to keep the salt content as low as possible. For further information, please see the "Tips".
Pour the mixture into a bowl, cover and leave in the fridge for 15 minutes. If the mixture is still too moist, mix in flour as needed.
Instead of (wholemeal) breadcrumbs you can also use (gluten-free) flour.
Divide the mixture into 7-8 equal portions and form compact patties.
Regardless of the portion size of the dish, you can expect an average of 1.5 patties per selected portion.
Preheat the oven to 200 °C and place the patties on a baking tray lined with baking paper, leaving some space between them. Bake the patties in the preheated oven for 15 minutes, then turn and bake for another 10 minutes until golden brown.
Alternatively, prepare the patties in a pan. To do this, first heat a large pan on a moderately high heat and add a little oil if desired. Fry the patties in the hot pan for 4-6 minutes on each side until golden brown.
Serve Serve on burger buns with desired ingredients.
The specified amount of ingredients for 4 portions yields approximately 7-8 burger patties.
Detailed Nutritional Information per Person for this Recipe
The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.
If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.
For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.
Ginger, coriander and cumin give these super-simple bean burger patties with walnuts an oriental touch.
Serving size: The amount given for 4 servings makes about 7-8 burger patties. Cooking time for the beans is not included in the preparation time. Other ingredients such as burger buns or other toppings are not listed. You can find tips for this under " Alternative preparation ".
Nutrient profile: According to GDA guidelines, one portion of this recipe covers a good ¾ of the average daily requirement of omega-3 fatty acids and the trace element manganese. The ratio between linoleic acid (LA) and alpha-linolenic acid (ALA) is 4:1, which is below the recommended maximum ratio of 5:1. The recipe is also rich in folate, copper, tryptophan and threonine.
Black beans: Like other beans, black beans belong to the legume family and are particularly popular in Mexican cuisine. The beans are narrow, round and have a shiny, black shell. The slightly sweet-tasting beans are very aromatic and contain lots of carbohydrates, fiber and protein. If you cook black beans yourself, you should note that, unlike kidney beans, they are not as soft and therefore require longer cooking times. After cooking, however, the white flesh is soft and has a floury consistency.
Walnut: The real walnut ( Juglans regia), also called tree nut, has the highest content of linolenic acid (ALA) of all nuts. They are also rich in vitamin E, zinc (an important trace element for the liver and hair, among other things) and potassium (for the heart muscle, among other things).
Ginger: The ginger rhizome has an aromatic smell and a sharp, spicy taste, which is due to the substance gingerol, which is said to have anti-carcinogenic and anti-inflammatory effects. The substances borneol and cineole give ginger its digestive, antiemetic, appetite-stimulating and circulatory properties.
Cumin: Despite the similar name, cumin is not closely related to carawayand also differs greatly in taste. Ground cumin has a fresh and slightly spicy aroma, which it owes to the cuminaldehyde contained in the essential oil.
Tips
Cook the beans yourself: If you have enough time or plan ahead, it is recommended that you cook the black beans yourself instead of using canned ones. - Procedure: Soak beans in cold water for at least 4 hours, but preferably 8 hours or overnight. The longer the soaking time, the better the results, as soaking softens the beans and reduces cooking time and gas-causing ingredients. After soaking, rinse and heat beans in water (approx. 10 times the amount). Cook on medium heat for 2 minutes and reduce heat to the lowest setting. Depending on the desired consistency, cook for 60 - 90 minutes with the lid closed and make sure there is enough water. If you want to salt the beans, you should only do this after cooking.
Alternate preparation
Suitable burger buns: (Homemade) wholemeal burger buns, raw Sunday rolls or spelt bread are suitable as burger bread.
Oven or pan: You can either bake the patties in the oven or fry them in a pan with a little oil. It is advisable to keep the oil content as low as possible, which is why we chose the oven version, with no added oil at all.
Cook beans yourself or can them: We generally recommend using unprocessed ingredients, which is why we prefer home-cooked beans to canned beans. For instructions on cooking black beans, please see the tips.
Coriander: Opinions vary widely regarding the taste of coriander. Some people react to its intense, slightly soapy aroma with aversion or even nausea. According to statistics in Switzerland, 15% of all allergy sufferers are sensitive to coriander. In these cases, simply leave this ingredient out. There is no alternative that tastes similar. Flat-leaf parsley, although it looks similar, has a completely different taste.
