Mon. Nov 29th, 2021


If you are one of those who think that legumes only in spoon dishes and better for winter, today I am going to take care of demolishing those somewhat obsolete ideas that will not allow you to advance on the path of a healthy, delicious and the best diet : approach it with simple and easy recipes to prepare as well as rich in the nutritional aspect … and I assure you that they are much less laborious than a stew.

These Zucchini and White Bean Burgers are something else. In addition to soups and warm spoon dishes, white beans are perfect to include in salads (with tuna, tomato, pepper, parsley, etc.) and they are spectacular in these preparations such as patties or vegetable burgers.

Preparation

  1. Heat a frying pan and fry the finely chopped onion and the peeled garlic cloves in 2 tablespoons of oil. In a food processor or food processor, place the sauce, beans, flour, ground flax seeds, oatmeal, grated zucchini and carrots, lemon zest, chopped parsley and seasonings to taste . Blend for just a few seconds until mixed but not overly crushed. We should be able to see some chunks of beans still uncrushed. As the dough will be wet, we will add the oat flakes to provide texture and we will wrap with a spoon without having to crush again.

  2. Transfer the hamburger mixture to a bowl and refrigerate to cool, uncovered, until firmer (about 10 minutes will suffice). Heat a thin layer of extra virgin olive oil in a pan and using our moistened hands and a spoon, take portions of the dough and form the patties.

  3. Let the patties brown well on the first side before turning them, about 3 minutes. Cook for another 2-3 minutes, until golden brown on the second side. Meanwhile, prepare the yogurt sauce by mixing the yogurt with the lime juice and a pinch of salt in a small bowl. Serve the burgers still hot with fresh lettuce or green sprouts and the yogurt sauce, sprinkling with the chili flakes for a spicy touch.

Some advices

– Incorporate ingredients that enhance its flavor such as spices, lemon zest or juice, etc.

– For a drier burger, grate the zucchini by hand and squeeze out excess moisture through a kitchen towel.

– Refrigerating the dough will help it stay firmer and better in the pan.

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