• Elly McLean

Kidney Bean Burger with Low Carb Buns

Would you believe how commonly people crave a good burger? If that's you, well here is my offering.


The Kidney Bean Burger with Low Carbs Buns is your home made, gluten-free, meat-free, dairy-free and all natural solution. There are a few steps involved, but what I love about these is that you can prepare the buns and burgers ahead of time, which means by dinner time all that's required is some chopping and assembly.


If you're like me and love a good condiment, you're welcome to 'pimp' the recipe according to your taste buds and requirements. Here are some of my suggestions:

- Top with an organic, no added sugar tomato sauce

- Top with this Vegan Aoli

- Top with this Creamy Beetroot Dressing

- Add a tablespoon of fermented beetroot


If you need support in navigating your dietary requirements please explore working with me and feel welcome to get started with a 15 minute Complimentary Consultation.


Ingredients (Serves 2)

Kidney Bean Burger Patties (makes 4)

½ red onion, diced

1 clove garlic, crushed

1 ½ cups tinned kidney beans, drained, rinsed and soaked

¾ cup cooked quinoa

½ tbsp coconut oil

½ tsp chili powder

1 tsp ground cumin

2 tbsp coconut aminos

½ cup water

salt to taste


Low Carb Buns

2/3 cup coconut flour

½ cup flaxseed meal

1 tablespoon psyllium husk

1 tablespoon extra virgin coconut oil, melted

1 cup filtered warm water

½ teaspoon sea salt


Burger Fillings

handful of iceberg lettuce, shredded

1 large tomato, sliced

1 avocado, smashed


Method

Preheat the oven to 200°C.

Place the kidney beans in a blender or food processor and blend until it forms a lumpy paste – it doesn’t need to be perfectly smooth. Empty to kidney bean ‘mush’ into a large mixing bowl and set aside.

Dice the onion and sauté in a pan on medium heat with a little coconut oil for three – five minutes until the onion starts to become translucent. Add the garlic to the pan and cook for a further minute or two.

Add the chilli powder and cumin to the pan and cook for two minutes until the spices are fragrant.

Add the onion mix to kidney beans, along with the quinoa, coconut aminos, water and salt.

Shape the mixture into 4 burger patties about two centimetres thick. Place on a baking tray lined with baking paper and cook for eight minutes on either side. Carefully flip the burgers using a spatula halfway through. When ready, remove from the oven and allow to rest until you’re ready to serve.

While the burger patties are cooking, prepare your burger bun mixture.

In a large mixing bowl combine the flour, flaxseed meal, psyllium husk and salt.

Add coconut oil and water to the dry ingredients and stir well until a dough begins to form. Set aside for 5 minutes to allow the flours to absorb the water. Use this time to check on your burger patties and prepare the other burger fillings.

Quarter the dough and roll into four evenly sized balls. Place one ball of dough between two pieces of baking paper and roll into a round bun base shape. Repeat this process for the rest of the dough and place each bun onto a lined baking tray.

Place in the over and pre-cook your buns for 10 minutes or until just golden.

Finally, assemble your burgers. Start with a burger bun, top with a quarter of the smashed avocado, then the Kidney Bean Burger Pattie, followed by the rest of the avocado, a few slices of tomato and shredded iceberg. Sprinkle with a little salt and enjoy!


Refrigerate and save the left over patties for a veggie filled 'burger bowl' later in the week.




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