A tasty and nourishing veggie pattie recipe!
Words and photo: Karen Hill
I have returned home from an awesome 10 day trip in New Zealand, that included racing the Whaka 100 and another 6 hour race in Christchurch the following weekend. My body is in need of nourishment and replenishment. That is where these patties come in.
What’s Great About Them?
After eating lots of race food and travelling and not paying 100% attention to what I was eating, it is fair to say my digestive, physical and mental health needs nourishing and replenishing. Gut health is the foundation for overall health. The ingredients in these patties focus on restoring gut health with plant based protein sources, complex carbohydrates and plenty of vitamins and minerals.
Black beans are packed with protein, fibre, B-vitamins, iron, folate, magnesium, potassium, antioxidants and phytonutrients. The coloured beans also contain the highest amount of polyphenols, of which the black beans are the darkest and therefore have a very high amount of polyphenols. Black beans are also one of the highest sources of plant fibre next to Lentils. This high fibre content helps to lower cholesterol and control blood sugar.
Using buckwheat flour gives a wonderful nutty flavour, has a low glycaemic index and is high in protein, fibre and the essential minerals manganese, magnesium, zinc and copper. The fibre is soluble, which helps to promote bowel health. Buckwheat is a great addition to a balanced diet to promote wellbeing and a happy digestive system. A healthy digestive system is related to a stronger immune system, mental clarity and overall improved energy. Taking care of your insides means you can get more fun on your adventures outside.
Ingredients – makes 4 large patties
· 2 cup of black beans (drained and rinsed if using can or cook to packet instructions)
· 150g of sweet potato (grated)
· 2 carrots, grated
· 2 zucchini grated
· 2 cloves of garlic, diced
· 1 chunk of ginger
· 1 sprinkle of mixed herbs
· 1 dash of Worcestershire sauce
· 100g buckwheat flour
· 2 eggs
This is a base a recipe that you can add/alter veggies, herbs and spices.
1. Mash the beans in a bowl.
2. Add all grated veggies, herbs and sauce
3. Add flour and egg. Combine together
4. Heat a non-stick pan
5. Divide the mixture in 4 and shape into patties and cook on each side until golden brown
6. Build into a burger or serve on their own with a side sald
Nutrition per serve (this is for the patty only)
|Energy (kj)||Protein (g)||Fat (g)||Carbohydrate (g)|