Vegan Fermented Buckwheat Pancakes with Coconut Whipped Cream

FB BW Pancakes 2

Vegan Fermented Buckwheat Pancakes

Ingredients 

 

  • 1 cup raw buckwheat groats, ground into a fine flour (or use buckwheat flour)
  • 1 teaspoon shiro or kome unpasteurized miso
  • 1 cup finely chopped banana
  • 1/2 cup brown rice flour or ground almonds
  • 2 tablespoons arrowroot or sago powder
  • 2 teaspoons baking powder
  • 1/4 teaspoon sea or Himalayan salt
  • 1 ½ cups or more almond or soy milk
  • 2 tablespoons ground flax or chia seeds
  • ¼ cup applesauce (optional)

 

Topping

 

  • Bananas
  • Strawberries or other berries
  • Pomegranate seeds

 

Method

1.  Blend the buckwheat groats on high speed until a fine flour forms or use buckwheat flour.

2. Add the miso and banana and blend until creamy and smooth, then place into a large bowl. Now whisk in the rest of the dry ingredients (rice flour, arrowroot, baking powder, salt, and cinnamon).

3. In a medium bowl, whisk together the plant milk and ground flax or chia seeds. Set aside for 5-10 minutes. Pour this onto the dry ingredients and whisk the batter until no clumps remain. (Adjust liquid content as needed)

4. Heat skillet and then lightly oil it. Scoop a heaping 1/3 – 1/2 cups of batter onto the preheated skillet and quickly spread the batter out into a circle. Cook until some bubbles appear and the edge looks darker in color and firmer.

5. Flip and cook for another couple minutes until lightly golden. Adjust heat as needed. Repeat for the other crepes.

6. Stack and serve with Coconut Whipped Cream* and fresh chopped berries, if desired. Or simply serve with pure maple syrup.

FB BW pancakes serve.3jpg

Tips

If using frozen blueberries, pour batter onto skillet first and then top with blueberries to prevent bleeding.

If at any time your batter is too thick or if you want thinner pancakes, simply thin it out with a plant-based milk.

Coconut Whipped Cream

Ingredients

 

  • 11 can full-fat coconut milk, refrigerated upside-down for 24 hours
  • 1-tablespoon arrowroot flour
  • 1-tablespoon maple syrup
  • ½-1 teaspoon pure vanilla extract

 

Method

1. Open the can of coconut milk from the bottom and scoop the layer of white, fatty goodness into a mixing bowl (save the coconut water for a curry or drink.)

2. Blend the chunks of coconut milk with a hand mixer on high speed for 15-20 seconds, just until the mixture turns to liquid. Add the maple syrup and mix until combined. Add the vanilla extract and blend on high speed for 1-2 minutes, until light and creamy.

3. Whipped cream is best served immediately, but can be stored in an airtight container for up to three days. It will harden in the fridge, so when ready to serve, simply blend with a hand mixer on high speed until creamy again.

FB PhPancake.1 pg

 

 

 

 

Wholefood Fermented Coconut Blueberry Parfait

 

 

 

Glass dark 1

  Here are two of my favourite wholefood desserts with a Fermented twist. Made with fruits, nuts and spices they make a great Christmas or New Year’s dish or gift to give or serve to family and friends. You can use the ferment to flavour your favourite beverages or create a favourite healthy parfait dessert or even a yummy Christmas fruitcake!

Fruit Ferment

750 gr. seasonal fruit

1/2-cup sun-dried sultanas, raisins, dates or 3 tablespoons coconut syrup

1/3 cup almonds or walnuts, chopped

2-3 teaspoons salt or 1 Tablespoon Shiro Miso

Juice of 1 lemon and rind

1 onion, finely chopped (1 ½ cups)

1 tablespoon grated or finely chopped ginger

¼ cup goji berries

Spices- 1 hot red chilli, 1 teaspoon each of cinnamon, nutmeg, cloves, star anise, orange rind

Or for savoury flavour ½ teaspoon chilli, 1 teaspoon cumin, and fennel and coriander seed

½-1 cup (or more) Turkish, Chai or other tea or filtered water

Slices of orange or apple to cover ferment

1 litre glass jar with lid, sterilized or small jars to equal 1 litre

 Chai or Turkish tea or filtered water

Time Infusion- 5-30 minutes then strain

Use 1.5- 2 teaspoons per 200 ml. of water

For a stronger infusion soak for 8 hours or overnight

 

Ingredients

 

Method

  1. Chop and mix fruit and nuts together in a large bowl.  You may want to peel peaches or other stone fruit.
  2. Add salt, lemon juice, onion, and spices, and mix well with a wooden spoon. Allow the mixture to sit undisturbed for 20 to 30 minutes. This is a good time to get your jar sanitized.
  3. Using a wooden spoon, pack the pear mixture tightly into the jar. Pound down lightly so that the ferment is compressed and the liquid rises. Top with an apple or orange slice to keep ingredients from rising to the top.
  4. Cover Let sit at room temperature for 2-3 days or until you see bubbles rising and it tastes slightly fermented.
  5. Refrigerate. Should keep 2-3 weeks.

 

FBJarFerment hand Christmas

 Holiday Goji Balls

160 gr. chopped dates or mixed fruit

115 grams activated almonds or walnuts

1 Tablespoon cinnamon

1 Tablespoon Shiro miso

Few tablespoons finely chopped or blended goji berries

Drops of water (if needed)

 

Ingredients balls

 

1.  Combine dates and nuts in a food processor and blend till all well combined.  Add the cinnamon, miso and blend again. The mixture should stick together.  Use as the base and/or just make into balls and roll in goji berries.

2. Serve with the cream dessert or drop into the glass for a hidden healthy surprise!  The balls will freeze well.

 

Goji balls

Putting it all together

Blueberries

Coconut flakes

Fresh peach or nectarine slices

Coconut Yoghurt

Nuts, seeds

1. Put some of the date mixture into the bottom of the glass. Spoon some of the ferment over and then top with yoghurt, fresh fruit slices.Continue to layer with the date mixture, ferment, yoghurt fresh fruit, goji balls and top with coconut and blueberries.  Serve chilled  or at room temperature with the goji balls.

 

 

 

 

Glass light 1

 

 

 

 

 

 

 

 

VEGAN CRISPY SUMMER TOFU

V, GF, DF

Tofu 1 a

 

INGREDIENTS
3-4 cups seasonal vegetables- carrots, purple cabbage, broccoli,  snow peas, etc.
1 tablespoon finely chopped garlic or ginger
Tamari to taste
1 cup coconut or Quinoa flour
Grated zest of 2 small limes or lemons
2½ teaspoons coriander seeds
1 tablespoon black (or white) sesame seeds
2-3 tablespoons coriander leaves
250g firm tofu, cut into 2cm. chunks
1 cup chickpea, coconut or quinoa flour
1 egg, lightly beaten
About 100ml olive or coconut oil, for frying
Himalayan Salt

DRESSING
2 tablespoon lime or lemon juice
1 teaspoon sesame or olive oil
2 teaspoons grated ginger
Himalayan salt to taste
2 tablespoons olive oil
Fresh coriander leaves

METHOD
1. Heat skillet or fry pan. Add garlic or ginger and sauté 1-2 minutes to flavour the oil.

2. Turn down the heat to a simmer and cook for about 10 minutes, until al dente.  Add tamari to taste. Remove from the heat cover and keep warm.

3. Next, make the dressing. Whisk together the lime or lemon juice, oil, ginger,  and an eighth of a teaspoon of salt. Slowly pour in the other olive oil bit by bit, whisking as you do until fully combined and emulsified. Set aside.

4. Lightly crush the coriander seeds, then put them in a bowl with the coconut or quinoa flour, lime or lemon zest and sesame seeds. Add half a teaspoon of salt and mix well. Toss the tofu first in the chickpea flour, then in the egg and finally in the flour mixture, making sure it’s well coated all over.

5. Heat the oil in a medium frying pan over a medium-high heat. Once the oil is hot, add half the crusty tofu and fry it for four to five minutes, turning it over so it goes golden-brown and crisp all over. Remove with a slotted spoon, transfer to a kitchen paper-covered plate and keep warm while you cook the remaining tofu (you may find you need to add a little more oil to the pan).

6. Divide the vegetables between plates, Pour over the dressing and stir. Divide between the plates, top with the fried tofu and coriander leaves and serve warm.

Tofu 2

NUTS ABOUT CHEESE? TRY A PLANT BASED ONE. FERMENTED NUT CHEESE

Plant Based, GF, DF, Vegan, Vegetarian

When I first started getting really excited about all things fermented, nut cheeses were unknown to me, but now they are so exciting, magical and creative.

FB Vegan Cheese Whole edited good 5

 

Recipe

  • 1 ¾ cups of nuts (almonds, cashews, pecans and/or walnuts)
  • ¾ teaspoon salt
  • ½ cup fermented vegetables or a bit more miso
  • 1/8 cup unpasteurized miso as needed
  •  ¼-¼ cup coconut oil
  • 1-2 tablespoons grated ginger
  • 1 large clove garlic, smashed and chopped
  • ½ teaspoon turmeric
  • ½ teaspoon cumin
  • 1/8 teaspoon black pepper
  • Filtered water as needed to process
  • Herbs/flavours of choice
  • Extra ground nuts, seeds and herbs for coating

 Method

  1.  Dissolve the salt in enough water to cover the nuts. Add the nuts, adjust water level as needed and soak 6-8 hours or over night. After soaking drain and rinse well.
  2. In your blender or food processor, combine all ingredients except the fermented vegetables and puree until smooth. Add a small amount of water and stir in the fermented vegetables unless you want to blend them in with the rest of the ingredients.
  3.  Put the puree in a cheesecloth-lined colander and wrap the ends around it so it is completely covered and you have some excess on top. Gather the excess cloth, twist and tie it up with a band or string. Set it inside a colander to remove the excess liquid or hang it up with a bowl underneath to catch the excess liquid, in a warm place to ferment for a few days.

FB Vegan Cheese Ingr 3

 

4. After a day or two (taste to see if it has fermented long enough) place it in any “mould” (bowl or baking tin) lined with cheesecloth. Press the cheese into the bowl’s shape, smoothing the top (which will become the bottom) with a spatula, and chill for 6 hours or more.

FB VEgan cheese whole

 

 

5. Unmould it onto a plate and roll it in crushed nuts, seeds, and herbs and watch it disappear!

 

FB Vegan Cheese cut book 2

 

FB Vegan Cheese veg good 4

Fermented Chickpea Vegan* Pizza

GF, DF, Vegetarian and Vegan

This is my anything goes recipe!  How to use leftovers an pop them on a pizza or plan in advance to have them on hand.  I had some greens from the night before, some baked sweet potatoes, and  tofu cream I made a few days ago for a dip and baked cauliflower. I decided to put it all together and make a pizza. I always have a sour dough starter in the fridge for pancakes so it was easy to use that as a base and put it together.

Best to prepare the sour dough base several days or even a week in advance if you want to use it.  You can always use it for pancakes, bread, muffins, etc.

If you don’t have the time to make the base any flat bread base will do. You can also just mix together the base ingredients, set it aside for an hour or so and then bake or cook as a pancake. It will not be as high but still be delicious. (See technique below)  

Base

  • 2 cups chickpea (besan) flour
  • 2 cups rice or sorghum flour
  • A little miso or a pinch of Himalayan salt (miso will help kick start the fermentation)
  • Filtered room temperature water (avoid chlorine, it can stop the fermentation)

Topping

  • Green vegetables (I used Bok Choy)
  • Cooked pumpkin or sweet potato
  • Roasted cauliflower  (I roasted it the day before in the oven with olive oil and some herbs)
  • Tofu cream (see below)
  • Fermented sauerkraut  (I love to ferment so always have something in the fridge)

Tofu Cream

  • 300 gr. blanched and drained silken tofu
  • Water, soy or other plant milk  (1/2-1 cup)
  •  ¼ cup lemon juice,
  •  Himalayan   or   miso
  • 1-teaspoon cumin
  • 1 T. dill or fennel seeds
  • 1 teaspoon ginger juice to taste
  • ½ cup cashew, almond, sesame butter or oil

 Method

  1. Drop tofu into boiling water and cook 2-3 minutes. Drain.
  2. Blend with other ingredients till creamy and smooth.

Method for Sour dough

  1. Mix together all the ingredients adding just enough water to make a batter.
  2. Cover with a cloth and set aside for 24 hours in a warm place. (I put it near the cooktop)
  3. If you have a starter already then the fermentation time will be about 8 hours.
  4. When it is frothy and has doubled in size it is ready.  Save ½-1 cup of the mix for the next batch. Add 2 tablespoons of besan or rice flour and water to the batter you saved to form a thicker batter. Store in the fridge. This is your starter.

* Remember to feed it at least once a week with more flour and water or use it to make more always reserving some for the next batch.

Making the Base

  • 2 cups sourdough batter
  • ¼ teaspoon baking powder
  • ¼ teaspoon baking soda (can leave out if sourdough is frothy and doubled in size)
  • Pinch of Himalayan salt
  • 1 egg separated (optional) or flax seed leaven ***

*** Stir 1 tablespoon of finely ground flax seed into 3 tablespoons of cold water. Let the mixture rest for a minimum of 5 minutes; so the seeds’ soluble fibre can form its gel with the water then mix into the batter.

Method

  1. Combine all of the ingredients together except the egg.
  2. Separate the egg and add the egg yolk to the batter. (Use flax here instead of egg )
  3. Beat the white until stiff and fold in the egg white to the batter. Adjust batter consistency as needed.
  4. Either cook on the stove top like a pancake or preheat the oven to 230 C/ 450°F while the batter rests, and then about five minutes before cooking slide a cast iron pan under the broiler or in the oven. The pan may get a little smoky while it heats.

Then, oil the pan with more olive oil and add the batter. Place the pan under the broiler or in the oven and cook for just a few minutes.  It will be crispier.  Can keep for one week. Plan ahead!

Putting it all together

This is the fun part.

Just spread the sweet potato or pumpkin down, then top with greens, cauliflower, blobs of tofu cream or cheese and fermented cabbage or whatever you have. Pop into the oven and bake for a few minutes to warm, or steam in a steamer to re-heat.

 

Vegetarian, gluten free burger bun with a twist. Find balance with this cauliflower bun delight!

Recipe

  • 3 cups finely riced raw cauliflower florets (cauliflower should be riced until it resembles coarse/large crumbs (3 cups equals about 1/2 of a large head of cauliflower)
  • 2 large organic / free range eggs
  • 1/3 cup firm mashed tofu
  • 6 tablespoons finely ground white or black sesame seeds
  • 1 tablespoon tahini, almond or sesame butter
  • 3-4 tablespoons Besan  (chickpea) flour
  • 1 teaspoon baking powder
  • 1 teaspoon each dill, fennel seeds and/or dried oregano or basil

Method

1. Preheat oven to 205 C/ 400F. Blend the cauliflower in a food processor till it resembles breadcrumbs.

2.  In a large bowl, combine cauliflower, eggs, mashed tofu, ground seeds, chickpea flour, baking powder, dill, fennel or oregano, basil or mixed blend. Mix with a large spoon or in the food processor until everything is thoroughly combined. Mixture should be wet but not liquid.

3.  Oil baking sheet very well.   Measure out 1/3-1/2 cup lightly packed cauliflower mix onto baking sheet and press down in the middle with the palm of your hand. If you are using a round mould evenly spread the cauliflower across it and compact it down slightly with your fingers so that the crumbs of the cauliflower will be tight.

4.  If using a baking sheet, press down on mixture with palm of your hand and then spread and shape to form a round disc a few centimetres wide and slightly more than 1.2 cm. high.   Sprinkle tops of bread buns with sesame seeds. (Optional)

5.  Bake for 20-25 minutes or until tops are golden and cauliflower breads are completely cooked. Use a thin spatula to gently loosen the bottoms of the cauliflower breads. You can flip over and bake a few minutes longer.

Allow breads to cool slightly before making your sandwiches.

Alternatively: Heat pan, add some oil and pan fry the buns till lightly brown. Flip over and fry on the other side. Omit sesame seeds on top if you are frying the buns.

Kind Kumara – filled with tasty tofu and lentils

I have been having an absolute love affair with sweet potatoes this winter, or as some people know them – kumara.  I tend to crave this sweet delight almost every day.  Just on their own they can get a bit boring, so I decided to fill one with more delicious goodness, and it worked out great! A mix of tasty tofu, lentil and sauerkraut left overs one night, then more sauerkraut and a big dollop of coconut yoghurt the next!

Recipe

  • A few small or 1-2 large sweet potato / kumara
  • 125 grams firm teriyaki tofu (or marinate your own)
  • 1 tablespoon roasted sesame oil or olive
  • 1 cup finely chopped onion
  • 1 teaspoon finely chopped garlic
  • 1 teaspoon cumin powder
  • 1 teaspoon coriander powder
  • ½ to ¾ cup cooked lentils or other beans
  • Tamari to taste
  • Mixed salad greens
  • Fermented sauerkraut (red cabbage), yoghurt, kefir or whatever you have in the fridge
  • Shallots finely chopped

Method

  1. Wash the potatoes. Prick with a fork so they don’t explode and bake till soft. You can try steaming them too, but that will take longer and the skin won’t get so crisp.
  2. Cut tofu into small bite size pieces.
  3. Drain lentils (if there is any juice from a can or Organic BPA free) set aside.
  4. Heat skillet add the oil and sauté the onion till transparent. Then add the chopped garlic and sauté a few minute more.
  5. Stir in the cumin and coriander and stir around for a few minutes;
  6. Add the lentils, cover and cook on a low heat 5-10 minutes. Season with tamari to taste.
  7. Remove from the heat, and stir in the mixed salad greens to lightly cook.
  8. Cut open the potato(s) and spoon in filling. Top with ferment of your choice and dig in!

Buckwheat Cabbage Rolls – Meatless Monday

Buckwheat Cabbage Rolls
Plant Based
GF, DF, Vegan, Vegetarian

I remember my mother stuffing, rolling and baking stuffed cabbage with a rich tomato sauce at least once a week to warm us up in the winter. She would stuff it with “Kasha” which is the Russian word for Buckwheat or rice, garlic and any leftover vegetables she had in the fridge. It was a family favourite although the buckwheat was not my favourite then it certainly is one of mine now.

FB Cabbage rolls flower

Sauce

1 jar Basil and Garlic Pasta sauce
1 tablespoon olive oil
2 cloves finely chopped garlic
1 cup finely chopped onions
½ finely chopped shallots
Salt to taste

Cabbage and Filling

1 large cabbage with outside leaves
1-½ cups cooked buckwheat or rice
½ cup cooked grain buckwheat,** rice, quinoa
1 tablespoon olive or coconut oil
2 cloves finely chopped garlic
1 teaspoon dried basil
1-teaspoon cumin seeds
1-cup leek, or red onion, finely chopped
1 cup chopped carrots or sweet potato
½ cup mashed tofu
¼ cup celery finely chopped
½ cup toasted almonds, plus extra to serve
1 tablespoon finely chopped coriander or parsley
A few sprigs of fresh dill
Salt or tamari and pepper to taste
3-5 large outside or inside cabbage leaves

Method

Preheat the oven to 180ºC/gas 4. Or prepare a steamer.
Trim and finely chop the leek, chop the carrots or sweet potato. Peel and finely chop the garlic. Chop the almonds, plus a few extra to serve. Pick the dill, and then mash the tofu.
Heat the oil in a pan over a low-medium heat, and add the garlic, basil, cumin and leek and sauté. Then add the carrots and tofu for a few minutes add a splash of water, season, then cover and gently cook until the veg. are almost soft, about 5 minutes. Add the cooked buckwheat, Stir often, adding water if it catches. Stir in ½ of the almonds, parsley and dill. Set aside.

Heat another saucepan; add the oil to the sauce and sauté the garlic and onions and shallots for a few minutes. Cover and cook for another 5 minutes. Stir in pasta sauce and cook another few minutes. Taste and adjust seasoning with salt and pepper.

FB Cabbage rolls sauce in pan

Blanch the cabbage leaves in boiling salted water for 2 to 3 minutes, drain and lay out on a board. Then spoon 2- 3 tablespoons into the centre of each leaf.

FB Cabbage rolls ready to roll

Roll up and place, seam-side down, in a baking dish. Drizzle with pasta sauce cover and bake for 15 minutes. Serve with the reserved almonds on top

Alternatively: Steam 15 minutes then put sauce and almonds on top before serving.

FB Cabbage rolls_sauce finished

**Ingredients for Buckwheat:
1 cup toasted buckwheat groats
1 3/4 cups filtered water
1-2 Tbsp butter to taste (I used unsalted butter)
1/2 tsp salt, or to taste (I used sea salt)
If the buckwheat you buy is not toasted, you can quickly toast it in a dry skillet over medium heat 4-5 min until it is golden brown in colour then remove from heat.

Add 1 ¾ cups water oil and salt to the saucepan and bring to a boil. Add the buckwheat lower heat cover and simmer 15 minutes.

Hearty Buckwheat and Oat Pear Spice

Plant based, Vegetarian, Vegan

FB Buckwheat unbaked 1

In winter, when I was growing up, I remember my mother cooking buckwheat for breakfast. Most of the time I couldn’t stand the smell and get way fast enough. Boy have my taste buds changed! I have become an avid fan of buckwheat in all sorts of dishes now.

A few days ago I got back from the hot and humid weather in New York to the middle of Sydney winter and was feeling so cold, I just wanted something for breakfast that was warming and hearty. So I decided to reach for buckwheat (my favourite winter breakfast grain), crack it and mix it with steel cut oats together with my some warming winter spices, plant based milk, rice syrup, nuts, pears and bake it for a heartier breakfast and top it off with winter’s magic pomegranate fruit.

The next day I even warmed it up and ate it for lunch topped with some coconut yoghurt. It felt so satisfying and nourishing.

No matter what the time of the day, you will find this dish will fit into any meal or snack. You can also experiment with other grains. Just remember to crack them first so that they cook faster.

FB Buckwheat OAt Ing.

Ingredients

  • ¾ cup “cracked”* buckwheat
  • ¾ cups steel cut oats
  • 1 tablespoon ground flax seeds*
  • ¼ teaspoon Sea or Himalayan salt
  • 1 tablespoon ground cardamom
  • 1 teaspoon ground ginger
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cinnamon
  • 2 cups almond milk
  • 1/3 cup rice syrup
  • ¾ cup ground almonds
  • 1 cup chopped pears
  • 2 teaspoons melted coconut oil
  • 1 pomegranate seeds removed
  • Blanched almonds for garnish

Method

1. Preheat the oven to 175 C. / 350 degrees F. Lightly oil a 21 C. / 8 1/2 or 9-inch pie tin/dish with coconut oil and set aside.
2. In a coffee grinder or food processor, grind the buckwheat and oats until they have a “cracked” appearance, or at least until most of the grains are visibly split in half. Put them into a large bowl.*
3. Combine the ground flax seeds with 2 Tablespoons warm almond or other plant milk. Set aside.
3. To the grain mixture, add the spices and salt and stir lightly to combine.
4. In a saucepan warm the milk, add the rice or coconut syrup and whisk together. When the flax mixture has thickened add it to the milk mixture and stir well.
5. Start layering: Pour a third of the milk mixture into the oiled dish. Then, evenly sprinkle half of the buckwheat and oat mixture on top of the milk. Sprinkle half of the almonds and diced pears on top of the grains. Sprinkle additional cinnamon here if you like. Pour another third of the milk on top next. Then, add the other half of the grain mixture. Pour the remaining milk on top and garnish with remaining almonds and diced pears.
6. Give the pan a good shake and some light taps on the counter. Drizzle the melted coconut oil on top and slide the dish into the oven. Bake for 45-50 minutes or until the top is golden and everything is set. Serve the hearty dish warm with extra rice syrup and if you like, try some coconut yogurt on top.
For a snack or dessert, cool and slice into wedges with coconut yoghurt on top or pack in a lunch box for a treat.

 

Photos by Paula KimberlyFB Buckwheat oat finished  (1)

*This recipe makes the equivalent of 1 egg.

3 Tablespoons water
1 Tablespoon flax seeds

Grind the seeds into a meal in a blender or spice grinder. Like flax oil, flax seeds are extremely perishable so if you grind a larger amount for later use, store it in an airtight container in the freezer for up to one year. 1 cup of seeds equals about 1 ⅓ cup of flax meal.
Add the water or plant milk to a small bowl or cup. Add the flax meal and mix together with a whisk or fork. Let the mixture sit for about 10 minutes so it develops a gelatinous texture similar to a raw egg. Warm water will speed up this gelling process and make it happen about twice as fast.

Pinto Bean Burger – Meatless Monday

A few days ago we ate at Pier A in Manhattan on the Hudson River and I had a Tuna burger with Sweet potato chips. This inspired me to create an equally delicious alternative for a family meal a few days later: my Pinto Bean Burger.

FB Pinto Bean Burger beans

Pinto Bean Burger

LF, Vegetarian, Plant-based

Ingredients

½ cup cornmeal

1 can BPA Organic Pinto beans, drained (save bean juice for soup)

1 cup ground nuts or seeds

1 egg  (optional)

1/4 cup finely chopped coriander

¼ cup grated carrot or beetroot

2 cloves minced garlic

3-4 tablespoons arrowroot flour if needed

1-teaspoon ground cumin

1-teaspoon ground coriander

Himalayan or sea salt and black pepper to taste (or use 1-2 teaspoons unpasteurized miso)

Fermented sauerkraut or another ferment

Rocket or lettuce

Ketchup

FB Pinto bea burger ing.

Method

1. Place the cornmeal on a shallow plate and set aside. Prepare a low-sided baking sheet.

2. Place the pinto beans in a medium bowl. Using a potato masher or fork, smash the beans, leaving some intact for texture.

3. Add the groundnuts, egg, vegetables, garlic, arrowroot, spices, salt or miso and pepper to taste. Mix well.

4 Divide the mixture into four or five equal portions. Press each into a patty about 10 cm across and dredge in the cornmeal to coat completely on both sides.

5. Put on the baking sheet in the fridge (if it fits) or on a plate and chill for 1 hour.

6. Preheat the oven to 180 C.

7. Bake for 20-24 minutes until brown and firm (alternatively, you can pan fry in olive oil).

8. Serve on wholemeal bun topped with your favourite ferments.

FB Pinto Bean Burger 1