Vegetarian cuisine and the Specific Carbohydrate Diet don’t always go together (in fact they usually don’t), but sometimes I like a meatless meal. SCD can be kind of meat heavy, and every now and then I like to take a little break from it.
Prior to SCD I used to eat veggie burgers regularly. I’ve tried in the past to make SCD black bean burgers, but they never turned out very buger-like. They were usually mushy and falling apart.
I decided with these to go more veggie heavy with black beans to add a little starchy texture and they came out exactly as I hoped. The bugers are a little soft – kind like falafel, but they held together and made a great veggie patty.
The combination of vegetables packed in a lot of flavor. The riced butternut squash also helped bind everything and add a little firmer texture. You can experiment with spices if you can tolerate something spicier or want to use a different flavor cobination you can definitely do that. I love the taste of cumin and black beans, but there are other flavors that would combine well – or you can just use salt & pepper.
I definitely recommend using a food processor to get your vegetables very finely chopped. If you are great at chopping, you could do by hand, but you want to get them as small as possible.
This recipe is great for SCD because the vegetables are cooked through and chopped very fine. If you tolerate a variety of cooked vegetables, these burgers are perfect!
SCD 8 Veggie and Black Bean Burgers
- 2 cups cooked black beans
- 2 large eggs
- 1 cup almond flour
- 1 ½ cups riced butternut squash use either pre-riced frozen or rice fresh in a food processor
- 2 stalks celery
- 2 medium carrots
- 1 medium zucchini
- 1 small onion
- 2 cups fresh spinach
- 1 – 2 cloves garlic
- 1 tsp salt
- ½ tsp pepper
- ¼ tsp cumin
- 1 – 2 tbsp avocado oil for frying (or substitute your favorite cooking oil)
Heat oven to 350°
Line two baking sheets with parchment paper or silicon baking mats
If using frozen butternut squash, cook for half the amount of time on the bag (about 3 minutes) in the microwave. It should be a little bit soft, but not mushy.
Place softened squash into a mesh bag or a clean dish towel and squeeze out as much water as you can – make sure it's cooled enough that the water won't burn your hands (or use rubber gloves)
Roughly chop celery, carrots, onion, and zucchi and place in food processor
Add spinach leaves and garlic cloves to food processor
Process until vegetables are finely chopped
Pour vegetables onto half of one baking sheet and place squeezed butternut squash on the other
Spead cooked black beans out on the other baking sheet
Place both baking sheets in the heated oven and roast for 15 minutes
At the end of the 15 minutes, remove black beans from oven and leave vegetables in for another 15 minutes
Mash black beans with a fork so they are split apart, but leave some bigger pieces for texture
Once vegetables are done roasting, remove from oven and allow to cook for about 10 minutes
Add black beans and vegetables to a large mixing bowl
Add almond flour, whisked eggs, salt & pepper to bean and veggie mix
Stir until everything is well combined
Heat avocado oil in larger frying pan over medium heat
Form mixture into patties and palce into hot pan – patties will be soft, if they fall apart a little, push the pieces back together in the pan
Cook over medium heat for 6 – 7 minutes – until burgers are set and bottom is browned and a little crispy. Carefully flip burgers and cook the other side for 6 – 7 minutes
Top with cheese if desired
You can make the mixture ahead of time and store it uncooked in the refrigerator for up to 24 hours before preparing.
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