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Thursday, 28 April 2016

Onion Bean Burgers with homemade Sugar-free BBQ Sauce

Buy my Linen Napkin here-
https://www.h&m.com/napkin
Vegan, Yeast-free, Wheat-free, Gluten-free, Sugar-free & Egg-free
I decided to make some Healthy Burgers which are suitable for Coeliacs, Yeast-free and Sugar-free. Even the most healthy Burgers seem to have some Sugar in them, so i wanted to experiment using ingredients which are Vegan, & high in Protein but contain no Sugar, yet are tasty & flavoursome. 
BBQ has always (ever since i was young) been one of my favourite flavours and this is something i wanted to include in this Recipe. 
Burgers & BBQ sauce are the perfect summertime combo, paired with fresh,crisp, green Salad....its divine!
Not everyone is going to like BBQ Sauce, but Salsa is a great compliment to the spices in these Burgers too!
I have linked my homemade Salsa below-
http://thelittleblogofvegan.blogspot.co.uk/tangytomatosalsa.html

Mayo is a nice way to cool your mouth down, whilst tasting delicious.
I have linked my Vegan & Dairy-free homemade Mayo Recipe below-
http://thelittleblogofvegan.blogspot.co.uk/homemadedairyfreemayo.html

Preparation time- 5-10 minutes
Cooking time- 20 minutes
Makes-7-8 Burgers 
...
Ingredients (Burgers)
-1 can of Black Eye Beans (drained)
-1 Red Onion (chopped)
-50g of Gluten-free Oats
-2 Tablespoons of Tomato Puree
-70g of Ground Seeds (I used Ground Chia Seeds)
-1 Tablespoon of Oregano
-2 Tomatos (skinned & chopped)
-1 Teaspoon of Yeast-free Stock (I used Kallo)
-1/2 cup of Buckwheat flour

Ingredients (BBQ Sauce)
-1 Tablespoon of Apple Cider Vinegar
-1 Teaspoon of Smoked Paprika Powder
-1/2 Teaspoon of dried Oregano
-1/2 Teaspoon of dried Basil
-8 ounce of Tomato Sauce
-2 Tablespoons of Tamari 
-Pinch of Chilli Flakes

Sides-

-Dairy-free Cheese slices
-Sun-dried Tomatos
-Vegan Mayo (with Chives)
-Fresh Salad
-Wholegrain Wheat-free Rolls
...
Lets start cooking...

Burgers-

Step 1- Preheat your Oven to 180degrees, gas mark 4 and line a baking tray with grease proof paper.

Step 2- Heat a Teaspoon of Olive Oil in a frying pan.


 Step 3- Peel and finely chop the Onion and add into the pan. Use a wooden spoon to prevent the onion sticking.

Step 4- Once the Onions have softened & are golden in colour, add in the Tomatos for 2 minutes then turn of the heat and allow the veggies to cool slightly.
Step 5- Using a Food processor, mash/whizz up the Beans and place into a Large mixing bowl.
Add in the cooked Onion & Tomato, Oats, Tomato Puree, Ground Seeds and Stock.
Mix with a wooden spoon until the mixture comes together.
Step 6- Using clean hands, form the mixture into Burgers and lightly pat some Buckwheat Flour onto them, as this helps the cooking process.
Step 7- Once you have a tray full of delicious Burgers, place the tray into the middle of the Oven. 
Cook for 10 minutes.
After 10 minutes, take the tray out of the Oven and flip over the Burgers and place back into the Oven for a further 10 minutes.

Step 8- After 20 minutes, remove the tray from the oven and serve immediately along with the delicious homemade BBQ Sauce!


BBQ Sauce

Step 1- Combine all of the ingredients in a Food processor for a few minutes until super smooth.
Its always good to taste the sauce when its still in the Food Processor, as you can add in more Spice if you feel it needs more seasoning.
The Burgers should be kept in a sealed container in the Fridge and consumed within 4-5 days.
The Sauce should be kept in a sealed container in the Fridge and consumed within a Week!

Serve and ENJOY!

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Holly x
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1 comment

  1. Good sharing, for healthy purpose, Chia seeds offer the highest volume of Omega-3, as well as addition fiber (soluble and insoluble) along with vitamins or perhaps minerals you don’t usually get whenever you take sea food oil. Chia seeds giving you long lasting energy during the day moving in deep, restful sleep during the night time. May read this article about Chia seeds at:
    http://kidbuxblog.com/chia-seeds-is-the-most-extremely-versatile-superfood-and-vegetarian-supply-of-omega-3/

    ReplyDelete

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