Sunday, January 8, 2017

Buckwheat and Black Bean Veggie Patty


Happy New Year, readers!We’d like to start the new year by renewing the resolution to live well - that means working out more, sleeping better, and of course eating healthier! So, it’s only apt to start 2017 with a delicious and healthy recipe - something that you can make ahead and freeze, so you always have a nutritious option on hand whenever hungry. A veggie patty with buckwheat and black beans as a base has excellent texture and can be paired with any vegetables and seasoned with your favorite spices. I added most veggies that I had on hand - carrots, beets and mushrooms. I also added some boiled potatoes for extra binding instead of breadcrumbs/oats.

I’m sure you are aware of the amazing nutritional benefits of most of these ingredients, but in case you’re not into buckwheat yet, I’d strongly recommend trying it. The roasted buckwheat groats work best as they don’t get sticky when cooked (boiled, just like rice). They are hardy and have somewhat of a nutty flavor, they’re rich in minerals and a good source of fiber. More information can be found here.


Ingredients: (Makes ~20 patties)
1½ cups cooked buckwheat groats
2 Tbsp chopped pecans/walnuts
1½ cups cooked black beans (or one 15 oz can), mashed
2 medium red potatoes, boiled and chopped
2 medium beets, boiled/roasted, peeled and finely chopped
4 oz mushrooms (any variety), finely chopped
1-2 medium carrots, finely chopped
1” ginger, grated
2 cloves of garlic, minced
½ tsp turmeric powder
1 tsp paprika
Salt to taste
½ tsp coconut oil + more for pan frying the patties

Heat ½ tsp of coconut oil over medium heat. Add the ginger and garlic and stir for a few seconds until fragrant. Add mushrooms and carrots, add turmeric powder and season with salt. Cover and cook stirring occasionally until all the liquid released by the mushrooms has evaporated.

In a large bowl mix the cooked buckwheat, black beans, potatoes, beets, pecans and the carrot & mushroom mixture. Season with salt and paprika. Mix well until everything comes together. I find it best to mix by hand, mashing the ingredients as you go.

Make small patties about ½” thick by rolling the mixture between your palms, or roll out the mixture on a parchment covered cookie sheet and cut circles using a cookie cutter or a glass. Keep re-rolling the mixture and making patties until all of it is used.


The patties are now ready to be pan fried or frozen to be used later. To freeze the patties, arrange them in a single layer on a plate/cookie sheet covered with parchment paper or plastic wrap. Freeze them covered for an hour, and then transfer to an airtight container. The patties don’t need to be defrosted before cooking.

To cook the patties, add a couple drops of coconut oil to a nonstick pan over medium heat. Gently transfer a couple patties to the pan, cover and cook until browned on the bottom. Flip the patties (adding more oil if needed), and cook covered until the other side is browned. Although I haven't done this yet, if you're cooking a big batch, you could bake them on a greased baking pan at 375 F until browned, flipping them as necessary.

While these make excellent burgers, you can add them to any vegetarian dish such as pasta or salads as a delicious source of protein.



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