Happy Labor Day! - Black Bean Sliders
Dr. Mom's Healthy Tips:
Black beans are a good source of vegetable protein. Your recommended distribution of macro-nutrients should be selected based on your individual body type, genotype, and health status, but in general 20-30% should be protein.
A 2:1 proportion of carbohydrates to protein in each meal is a good balance and may lower your body's total glycemic and insulinemic response.
While the inspiration for this recipe came from a black bean and beetroot burger from an artisan restaurant in Columbus, OH, the motivation to create it was from our family gathering this long weekend.
"Food is also about pleasure, about community, about family and spirituality, about our relationship to the natural world, and about expressing our identity. As long as humans have been taking meals together, eating has been as much about culture as it has been about biology." - Michael Pollan
Some relationships provide secure bases of protection, energy, and comfort which frees up our energy. We had one such energizing gathering this weekend, filled with bonding and fun outdoors to celebrate the end of summer. As our family came together, I was looking for a fun option for vegetarian protein that would satisfy all ages and created this black bean slider. Everyone loved it, from my 3-year old niece to my retired father. I hope your family enjoys it too! Happy Labor Day!
Black Bean Sliders
Total Cooking Time: 15 minutes
Ingredients:
1 cup dry black beans, soaked
1 medium onion, finely chopped
2 green chillies
Beetroot relish, full recipe
2 tablespoons all-purpose flour
1 teaspoon salt
2-3 sprigs coriander leaves optional
1 tablespoon oil
Directions:
Soak dry black beans overnight or for a minimum 6 hours.
Grind the soaked beans in food processor without adding water if possible and transfer to bowl.
Add chopped onion, chillies, coriander, beetroot relish, 2 table spoons all purpose flour, and salt.
Combine mixture well together and shape into golf ball sized balls. Flatten balls onto your hand or saran wrap.
Coat a frying pan with oil, and shallow fry sliders, covered over medium heat for approximately 3 minutes or until the base is browned. Flip the sliders and cook for an additional 3 minutes, covered.
Serve warm with your choice of relish, ketchup, or other condiments on a bun or as is. Enjoy!