Jane’s Black Bean and Lentil Burgers
Tasty vegetarian burgers good with a salad or served in a bun!
Ingredients
- 3 Spring onions finely chopped
- 1 red pepper finely chopped
- 2 leeks cut in half lengthways and then finely chopped
- 2 courgettes quartered then finely chopped
- 2 garlic cloves crushed
- 1 380 g carton of black beans drained and rinsed
- 1 380 g carton of brown or green lentils drained and rinsed
- 2 tbsp wholegrain (spelt) breadcrumbs
- 1 large egg beaten
- 2 tsp ground cumin
- 1 tsp ground turmeric
- 2 tsp Bouillon or vegetable stock cub
- 3 – 6 tbsp light olive oil for frying
- 2 – 3 tbsp wholegrain spelt flour for coating
Instructions
- Heat the olive oil in a medium to large pan.
- Add the spring onion, leeks, courgettes and red pepper and fry them gently.
- Put the lid on the pan and let the vegetable mixture sweat on a low heat for 5 minutes
- Meanwhile, drain the black beans and lentils and rinse with cold water.
- Add the black beans and lentils to the vegetables and stir.
- Stir in the cumin and turmeric.
- Add Bouillon or one vegetable stock cube, give it a stir and let the mixture cook together for another 2 to 3 minutes.
- Spoon the mixture into a large mixing bowl and allow to cool.
- Whisk the egg and add to the mixture.
- Stir in the spelt breadcrumbs, adding a little more if the mixture is too sloppy.
- Take a tablespoonful of the mixture and shape into a ball, dip into the flour to stop it sticking to your hands and then flatten a little and form into a burger shape – or rissole shape if you prefer. They are a little bit soft but that's what makes them extra yummy!
- Heat the olive oil in a shallow frying pan. It shouldn't cover the burgers, but should allow them to sizzle nicely and develop a little crunch on the outside.
- Fry for about 3 minutes each side. I fried them in two batches of six.
- When the burgers are cooked, remove them from the pan and drain for a few seconds on some kitchen roll.
- Arrange the chopped lettuce and lemons on a plate.
- Place the cooked burgers – as many as you fancy – onto the plate and sprinkle over the chopped coriander.
Notes
Beans and pulses are a good source of protein, fibre, vitamins and minerals, are low in fat and count towards your recommended 5 daily portions of fruit and veg! And they are taaaasty!
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Poached Eggs & Kale Brunch
Poached eggs on kale, with cherry tomatoes, avocado mash, garlic mushrooms and mixed seeds.
Ingredients
- 100 grams kale washed, drained and chopped
- 4 medium hens eggs
- 150 grams chestnut mushrooms wiped and thickly sliced
- 90 grams cherry tomatoes on the vine
- 1 whole avocado roughly mashed, leaving chunks
- 1 tbsp mixed seeds pumpkin, sunflower, sesame
- 1 tbspn olive oil extra virgin
- 1/2 tspn sea salt
- 1/2 tspn ground cumin
- 1/2 lemon juice freshly squeezed
- 1 clove garlic peeled and crushed
- 1/4 tspn chilli flakes
Instructions
- Turn the oven on low. As each ingredient is cooked, you can pop it in the oven to keep warm, apart from the eggs which need to be poached last and when everything else is ready.
- Put two plates in the oven to warm.
- Prep and measure out all the ingredients.
- Boil a kettle ready to poach the eggs and steam the kale.
- Break the eggs into four separate tea-cups. Add a squeeze of lemon juice to each one. Put to one side.
- In a small bowl, roughly mash the avocado, stir in the cumin, lemon juice, a pinch of salt, a scrunch of black pepper and the chilli flakes.
- In a small frying pan gently heat 1 tbspn oil and add the cherry tomatoes, cook on a low heat until slightly browned and softened, approximately 5 minutes.
- In a medium-sized frying pan, gently heat 1 tbspn oil, add the crushed garlic, a pinch of salt and the sliced mushrooms and cook until softened, approximately 5 minutes.
- Place the kale in either a steamer, or large lidded pan with 2 tbsp of the boiling water. Bring to the boil, then immediately turn the heat right down and simmer on a low heat until the kale is cooked, approximately 2-3 minutes.
- Now, before you poach the eggs, take the plates out of the oven and put them on the counter.
- In a small shallow pan (which preferably has a transparent lid), add enough boiling water which will cover the eggs. Turn the heat to medium/high so that the boiling water is what I call a 'rolling boil' – just bubbling nicely – more than gentle, less than furious! Gently and swiftly, lower each egg into the boiling water, add more water to cover if needed, and put on the lid. You will need to watch the eggs so they don't boil over and you may need to adjust the heat. Fresh eggs will take only a minute or two for a firm white and a soft yolk.
- Just before the eggs are ready, turn off the heat and take off the lid.
- Arrange the kale, mushrooms, tomatoes and avocado onto the plates and as soon as the eggs are done, remove them from the pan with a slotted spoon, allowing them to drain over the pan for a few seconds and then carefully placing them on top of the kale.
- Serve, sprinkled with the seeds and seasoned with a pinch of salt flakes and a scrunch of black pepper.
- The perfect start to a lazy Saturday!
Notes
This brunch is nutritious, delicious and should keep you feeling nourished for at least a couple of hours. I sometimes serve it with toasted wholemeal spelt or sourdough bread, rubbed with a clove of garlic and drizzled with a little olive oil. But don’t kiss anyone unless they’re eating with you!
Golden Dahl Soup
I have always enjoyed a large bowl of dahl to accompany a curry. This soup is a variation on that side-dish, and brings it centre-stage! Warming and nourishing, it's like a bear-hug in a bowl. Perfect for comforting us through chilly autumn nights.
Equipment
- Large saucepan
- Medium frying pan
- Stick blender
Ingredients
- 150 g dried red lentils
- 1 tbsp coconut oil
- 1 medium to large onion finely chopped
- 2 tsp cumin seed
- 1 tsp ground turmeric
- 1 tbsp tomato puree
- 3 tsp Bouillon stock powder or 2 – 3 vegetable stock cubes
- 1 tbsp coriander leaves stalks removed and finely chopped
- 1/2 fresh chilli (optional) very finely sliced
- 1/4 tsp sea salt
- A few scrunches black pepper
Instructions
- Put the lentils in a sieve and run cold water through them to rinse them clean.
- Put the washed lentils into a large saucepan. Add cold water to cover to about 3 cm depth above the lentils.
- Add the turmeric to the lentils and water and give everything a stir. Do not add salt at this time or the Bouillon or stock as salt will toughen the lentils and they will take longer to cook.
- Bring the water, lentils and turmeric to the boil and then reduce the heat, partially cover with the lid and simmer for about 20 minutes.
- Whilst the lentils are cooking, melt the coconut oil in a medium-sized frying pan on a medium heat and add the finely chopped onion. Fry for about 5 minutes or until softened and slightly golden. Be careful not to let them burn.
- Add the cumin seeds and let them cook for a couple of minutes. Turn down the heat and add the tomato puree. Give the mixture a good stir and cook for another minute. Add a little water to the mixture if it becomes too dry.
- When the lentils are completely cooked and soft, stir in the Bouillon or crumble in the stock cubes.
- Allow the mixture to cool a little and then whizz to a smooth, soupy consistency with the stick blender.
- Scrape the contents of the frying pan into the cooked lentil mixture. Stir well.
- Leave to simmer, partially covered, for another 5 to 10 minutes to allow all the flavours to meld together.
- Season to your taste with sea-salt and black pepper.
- Serve in individual bowls, scattered with the coriander leaves and finely sliced chilli with chappatis or a chunk of your favourite bread.
Notes
Lentils are highly nutritious with many health benefits. They are cheap to buy, high in protein and fibre and low in fat and calories. They also count towards your recommended five-a-day portions of fruit and vegetables!
They contain a good source of phytoestrogens, which may help balance hormones.