Bean Patties with Courgette and Preserved Lemon Salad
All beans and pulses are a great source of fibre. Garlic has natural antibacterial properties.
Taken from my book ‘Eat Right, Lose Weight’ which helps you discover your metabolic type. For the Courgette and Preserved Lemon Salad, please see page 183 or get the recipe here.
Serves 4 - Metabolic Types (C, De, T, O, S)
Ingredients
For the bean patties:
1 tbsp chia seeds
2 tsp ghee or coconut oil
40g red onion, finely peeled
and chopped
50g chestnut mushrooms,
finely chopped85g red pepper, deseeded
and finely chopped2 garlic cloves, finely
chopped1 tsp smoked paprika
1 tsp ground cumin
½ tsp chilli flakes
½ tsp flaked sea salt
2 x 400g tin mixed beans,
drained and rinsed
Method
Begin by preparing the courgette salad. Once prepared, leave to allow
the flavours to develop while you prepare the patties.Stir the chia seeds together with 3 tablespoons of water and leave
to one side. This makes a ‘chia egg’ to bind the patties.Heat a frying pan over a medium to low heat and add 1 teaspoon
of ghee or coconut oil. Once hot, add the onion, mushrooms, red
pepper and garlic with a pinch of salt. Cook gently for 5 minutes,
stirring occasionally, until softened.Stir in the paprika, cumin, chilli
flakes and remaining salt and cook for a further 2 minutes, then remove
from the heat.In a mixing bowl, use a fork to mash the beans into a coarse puree.
Add the ‘chia egg’ and mix. Tip the vegetables into the bowl and stir
well to bring everything together. Divide into eight and shape into
small patties.Heat the remaining teaspoon of ghee or coconut oil in the frying
pan and cook the patties for 3 minutes on each side or until golden and crisp, in batches. Serve 2 patties per portion alongside the courgette
salad.