Need on new twist on the classic hamburger and bun meal?
I don’t know about your kids, but mine could eat hamburgers every day. I’m happy to keep them well fed, but sometimes you need a break from the meat patties.
Local mama and holistic nutritionist, Simply Nourishd, has come up with the perfect solution to the hamburger-overload with an easy and delicious recipe.
Her Black-Eyed Peas & Vegetable Patties can be added to stews, soups, salads and burgers. And they’re loaded with healthy doses of the good stuff: protein, fiber, vitamin A, folate, magnesium, iron, copper, zinc, selenium and soluble fiber. Check out the delicious recipe below:
- 2 cups of cooked black-eyed peas**
- ½ cup of grated zucchini*
- ½ cup of grated carrot*
- ½ cup grated potato*
- ½ cup minced onion
- 2 cloves of minced garlic
- 1 green chili finely chopped (optional)
- 6-7 sprigs of cilantro finely chopped
- 1 slice of bread (soak and squeeze) broken into small pieces
- 1 tbsp. arrowroot powder (1 beaten egg for non-vegans)
- 1 tbsp. lemon juice
- 1 tsp. of salt (or to taste)
- 1-2 cups bread crumbs or fine cornmeal
- Pepper to taste
- ¼ tsp. garlic powder
- ¼ tsp. cayenne pepper
- ¼ tsp. turmeric powder
- ½ tsp. cumin powder
- Vegetable oil to shallow fry
** You can substitute with any favorite bean; black beans are the usual favorite.
* You can substitute with grated beets, shredded cabbage or Brussel sprouts, bell peppers etc. You can also add in some greens, especially spinach.
- Soak the dried beans overnight (with a few fennel seeds, optional) or at least for 8 hours (this takes care of flatulence that beans are notoriously known for) and then cook them with twice the amount of water, for about 40-45 mins.
- While the beans are cooking, grate and chop all of your veggies to save on time. Make sure you squeeze out any excess liquid from the veggies using a kitchen towel or muslin cloth so that the batter holds up well and the patties don’t fall apart.
- Once the beans are cooked, strain them and mash them up. Leave some as whole beans to add some texture.
- Add in all of the other ingredients and mix together.
- Scoop handfuls of the mixture and shape into a patty.
- Gently coat the patty with either bread crumbs or cornmeal and place on a plate.
- Once all are done, cover with cling wrap or a kitchen towel and refrigerate for at least an hour, before frying or baking them. This step also ensures the patties hold up and don’t fall apart.
- On medium heat, shallow fry the patties about 6-8 mins on each side.
- If baking, spray the tray generously with cooking oil and bake at 350 degrees F, for about 10 mins on each side. Cover and bake so that the patties don’t get too dry.
- Serve warm with some yogurt and cucumber raita and ketchup or turn it into an awesome vegetarian burger with your favorite add ons.
Learn more about Simply Nourishd here.