黑豆”汉堡”（无麸质）black bean burger

原创 Anjani 蜂鸟健康TheHummingBird 2020-04-14原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3613.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/3613.html

English Text is further down.

这款美味的黑豆汉堡是传统汉堡的完美健康替代，而且并不牺牲口感。汉堡饼味道浓郁，外加多种新鲜、多汁和美味的配料结合，是与家人或朋友共享美食的绝佳选择，汉堡选择的是无麸质面包（麸质对健康不利）。

原料（以下1杯为250毫升）

汉堡饼：

2杯煮熟的黑豆（约1罐）

1杯切碎的西葫芦

1个切碎的红洋葱

4个切碎的蒜瓣

1/2杯核桃

1/4杯磨碎的奇亚籽（chia seeds）

1/4杯欧芹(parsley)

各1/2汤匙的百里香和鼠尾草

1茶匙辣椒粉

1/2茶匙盐

其他汉堡夹层可选原料：

番茄片

黄瓜片

生菜

牛油果切片

烤洋葱

鹰嘴豆泥

制作：

1. 将烤箱预热至180度。

2. 在锅中加热1/4杯水，大火加入洋葱和大蒜，搅拌至熟透，大约5分钟。如果需要可以添加更多的水以防止粘连。

3. 在搅拌机中，将核桃、奇亚籽粉、欧芹、百里香、鼠尾草、辣椒粉和盐用脉冲式模式（即启动、暂停、启动、暂停）直到混合物呈粗碎状，放在一边。

4. 将黑豆、大蒜和洋葱放入食品加工机中并用上述脉冲式方法五次直至大致混合。加入切碎西葫芦，再次脉冲式混合法进行三次，将其与步骤3中的混合物进一步混合至均匀。

5. 将上述原料做成汉堡饼状，放在有烘焙纸的烤盘上烤30分钟，一半时间翻转。

6. 在无麸质面包中加入自己选择夹层和上述烤熟的汉堡饼，即可享用。

Black Bean Burger

These delicious black bean burgers offer a perfect, healthy alternative to other burger recipes without sacrificing the taste. The rich flavor of the patties combined with a variety of fresh, juicy and creamy toppings makes a wonderful meal to enjoy with family or friends. Serve in a gluten free bun to keep the meal entirely gluten free.

Ingredients:

Patties:

2 cups cooked black beans (approximately 1 can)

1 cup shredded zucchini

1 red onion, diced

4 garlic cloves, roughly chopped

1/2 cup walnuts

1/4 cup ground chia seeds

1/4 cup parsley

1/2 tbsp each: thyme leaves, sage leaves, poultry seasoning

1 tsp paprika

1/2 tsp sea salt

Topping Ideas:

tomato slices

cucumber slices

lettuce

avocado slices

grilled onions

hummus

Directions:

1) Preheat oven to 375 degrees.

2) In a sauté pan, heat 1/4 cup of water. Add onions and garlic over high heat, stirring until cooked through, about 5 minutes. Add more water if needed to keep from sticking.

3) In a food processor, pulse walnuts, ground chia seeds, parsley, thyme, sage, poultry seasoning, paprika and sea salt until coarse crumbles are formed. Set aside in a medium mixing bowl.

4) Place black beans, garlic and onions in the food processor and pulse five times until roughly combined. Add shredded zucchini and pulse three more times. Add to the contents of the mixing bowl.

5) Mix all ingredients together until well combined.

6) Form into small patties about 3 inches across and place on a baking tray lined with parchment paper.

7) Bake for 30 minutes, flipping halfway through.

8) Serve in gluten free buns with the toppings of your choice.

愿天下人健康、平安、健康。