This is a fantastic way to get good quality protein and B vitamins. Kidney beans have a lovely sweet flavour and they also pick up the aromas of the smoked tofu. If you are trying to lose weight, suffer from edema or swollen extremities, kidney beans can help as they have a diuretic action. They are also a good source of iron, magnesium and folic acid. I absolutely LOVE this recipe, it is one of my favourites, you must used smoked tofu as this helps with the yummy flavours.
1 medium onion, peeled and quartered
1 plump garlic clove, peeled
1 medium carrot, peeled and coarsely grated (about 60g prepared weight)
420g can 'no-salt no-sugar' red kidney beans, drained and rinsed in a colander under cold running water
220g pack smoked tofu, drained
75g/ cup sunflower seeds
1 small bunch parsley (about 20g)
2 tsp organic wheat-free vegetable bouillon powder
1 Preheat the oven to 220C/Gas Mark 7. Line a large baking tray with baking parchment.
2 Place all the ingredients in a food processor and blend for roughly 6-8 seconds, until well mixed but still retaining some texture, pushing down with a spatula once.
I don’t own a food processor so I mashed the tofu and beans with a potato masher and chopped the other ingredients up really fine. Works well.
3 Take a handful of mixture and form into a ball and place on the baking tray. Press with fingertips to make a burger shape. Repeat a further 5 or 7 times depending on how large you want your burgers.
4 Bake for 25 minutes until light golden brown. Remove from oven and leave to firm up on the tray for 3-4 minutes. Divide between 4-6 plates and serve with a green salad and avocado cream sauce.
Avocado cream sauce
• 2 soft avocados
• 2 spring onions, finely chopped
• ¼ tsp of coriander powder
• ¼ tsp seaweed seasoning (or sea salt)
• ½ teaspoon olive oil
• 3-4 tbsp water
Put the water in a blender. Add the avocados, spring onion, coriander, seasoning, olive oil and seaweed, season and mix until smooth and creamy.
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