Black bean Burger that will rock your taste buds! New recipe from Patricia of Warmly Nourished.

Oh Yes A Black Bean Burger! New recipe from Patricia of Warmly Nourished

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Category: lunch

Cuisine: causual dining


Oh Yes A Black Bean Burger!  New recipe from Patricia of Warmly Nourished

Making a burger with black beans is so easy and so yummy. If you don't want to serve them as a burger, you could use them as a base for a salad, or as a wrap. I am sure you will think of so many ideas to create meal ideas. They also make a great addition as a lunch box meal for kids and adults - can can be eaten cold.


  • • Two X 400 g (14-ounce) cans black beans, drained and rinsed. Or cook your own.
  • • 1/2 red onion, diced
  • • 1-2 cloves garlic minced
  • • 2 carrots grated or the equivalent of 1 cup
  • • 2 jalapeno peppers, diced (seeds removed if heat is an issue for you)
  • • 1 cup fresh chopped herbs. This can be one herb or a combination of herbs. I use fresh coriander (cilantro), chopped plus fresh chives and fresh parsley. As long as it equals one cup.
  • • 1 teaspoon sea salt
  • • ¼ to 1/2 teaspoon cayenne powder (optional but nice if you like spicy heat)
  • • ½ teaspoon cumin
  • • 2 tablespoons whole chia seeds + 6 tablespoons water (to create a gel, mix together and allow to set for 5 to 10 minutes).
  • • ¾ cup brown rice flour
  • • 1 cup cooked quinoa (cook ½ cup dried)
  • • ¼ cup olive oil


  • Preheat oven to 180 C (350 F)
  • Line baking trays with parchment paper, unbleached if possible.
  • In a food processor or Thermomix, add cooked black beans, olive oil, salt, cumin, cayenne, and blend until a rough chunky paste forms. Be careful not to over blend or it will be to wet.
  • Transfer the mixture to a large mixing bowl. Add in minced garlic, diced onions, diced jalapeno peppers, pre-cooked quinoa, brown rice flour, and chia seed gel/egg re placer. Mix well.
  • At this stage I normally place the mixture in the fridge to allow it rest and firm up a bit, around 20 to 30 minutes or longer. I do this with meat burgers/and meatballs as well.
  • When you are ready, using your hands, form round patties, in a size that is easy to manage = I keep mine between 80 and 90 grams. Place on the baking tray. Be careful not to crowd the burgers.
  • Place the formed burgers on a baking sheet lined with parchment paper and bake for 30 minutes, then turning the burgers over, and continue to bake for 10 to 12 minutes more.
  • Top with your favorite burger toppings and enjoy on a bun or lettuce wrap, or as a topping for a salad.


These burgers are great to do when you have some left over cooked quinoa, great way to use up leftovers while creating a whole new menu item. They can be frozen, for about 6 months. Make a great base for a salad.



Make next week better = Meal in a Jar

Hello, I have a project for you to start on Sunday and enjoy for a week!
 I am referring to salads in a jar and creating a grab and go meal.

Creating great salads for an easy grab and go lunch couldn’t be easier. What you need are some great jars, ideally with a wide mouth like Ball or Mason jar,  fresh vegetables, protein options and salad leaves. Each jar will have 3-4 layers – starting with dressing and finishing with softer salad leaves.

Begin by selecting what you think you will want in your salad – washing all the ingredients and cutting the vegetables. Choose a few vegetables that will be the same across each of the salads. It is good to have a few hard veggies to layer at the bottom of the jar.
  • Base or layer one vegetables should be harder, raw items like green beans, snap peas, broccoli, cauliflower, onion, radishes, and capsicum.
  • Once you’ve decided on your base ingredients, you can add different ingredients to one or two salads to make them a bit more interesting. Some great ideas are tinned bean, tuna, left over roast chicken, leftover cooked grains (rice or quinoa).
  • The real fun is putting whole jar together. The key to the jar salad is to layer. Start by placing the salad dressing on the bottom – about 1-2 tbsp. of dressing at the bottom of each jar. Next, add some hard vegetables that won’t soak up the dressing. I like green beans, and cauliflower or sugar snap peas. The next layer is protein like white bean or chicken. I’ve also found it helpful to place your onions at the bottom because the salad dressing helps take some of the strong onion taste away. Your final layer should be your salad greens. If you want you could add cheese to the very top.
  • Close the lid of each jar, place in the fridge and now you have easy grab and go salads for the week. Who said there wasn’t time for a healthy lunch.
  • When you are ready to eat, simply tip the contents of the jar into a bowl or plate…ENJOY!
Note: to make this process easier, it helps if you have some items already prepared like cooked grains, tined items on hand and left overs.
Kale, Apple and Shiitake Salad with Pecans

Kale, Apple and Shiitake Salad with Pecans

Great salad, and good for your liver too.

Great salad, and good for your liver too.

Kale, Apple and Shiitake Salad with Pecans


The combination of these ingredients really awaken your taste buds; trust me you will want to make this recipe over and over. You could change out the apple for pear or peach when they come into season. The pecans can also be changed for walnuts, hazelnuts or even almonds. Have fun making this salad it's a winner.


  • • 1/3 cup extra virgin olive oil
  • • 1 cup sliced shiitake mushrooms (fresh)
  • • 1/4 cup apple cider vinegar
  • • 1/4 cup pure maple syrup
  • • 1/4 teaspoon salt
  • • 1/4 teaspoon ground black pepper
  • • 1 small head radicchio, ( or Romaine) shredded
  • • 1 (250 g) bunch kale, stems discarded, leaves shredded
  • • 2 apples both Fuji and Jazz are good choices - sliced into thin matchsticks
  • • ½ to ¾ cup pecans, lightly toasted and roughly chopped


  • Make it like so….
  • 1. With the kale, as well as shredding the leaves, put a little olive oil on your hands and give the kale a nice rub. This will break down the tough leaves and make them much nicer to eat!
  • 2. Combine the olive oil and mushrooms in a small saucepan over medium heat. Cook, stirring frequently, until mushrooms are golden – remove from pan. Add the apple cider vinegar, maple syrup, salt and pepper to the same pan and whisk well.
  • 3. Combine the radicchio (or Romaine), kale, apples and pecans in a large bowl. Toss while adding the dressing, little by little, until the salad is well dressed.


Health benefits of Kale

• The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.

• Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.

• Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.

• Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.



Roasted Tomato and Pear Soup

Roasted Tomato and Pear Soup

Roasted Tomato and Pear Soup with bail

Roasted Tomato and Pear Soup

Prep Time: 5 minutes

Cook Time: 55 minutes

Total Time: 1 hour


The taste of autumn in this lovely soup; late season tomatoes with new season pears. This get the PLING (plate licking good) award.


  • 6-8 whole tomatoes
  • 2 x red onions (cut in half)
  • 1 X whole head of garlic ( cut in half)
  • 2 X pears (cut in half)
  • 1 small beet, well washed, leave the skin on
  • Fresh basil, use 4 whole stalks for roasting and hold back 2 stalks to finish the soup
  • 2 cups vegetable stock
  • salt and pepper to finish


  • Preheat the oven to the hottest you can. While the oven is heating prepare the vegetables.
  • Place all the vegetables in a roasting tin; don’t bother using oil. For the cut vegetables, ensure the cut surface is contact with the roasting pan.
  • When the oven reaches the hottest temperature, put the roasting tray in the oven. Roast at this high temperature for 5 to 10 minutes. The skin on the vegetables should be cracked and liquid starting to be released.
  • At this stage, cover the roasting tin with foil, return to the oven, and reduce the temperature to 180C or 350F. Continue to roast for 30 to 40 minutes. Remove from the oven, the vegetables should be soft and the tray should have all the juices.
  • To make the soup, add all the vegetables and pears to a pot, as you add the vegetables you can remove the outer skin (this will make for a smoother textured soup). You will find it easy to slip the skins off. Be sure to add in all the wonderful cooking juices from the pan. Add to this the vegetable stock and heat through. Add in the reserved basil and salt and pepper to taste. Bring to the boil, reduce heat and simmer for 5 minutes.
  • To finish the soup, puree it in batches in your blender. Be careful blending hot liquids. Serve garnished with fresh basil. Enjoy the taste of autumn!


Removing the skins from all the veg before adding in the stock will result in a smoother textured soup.

Roasting the vegetables brings out their earthly flavors. In the case of the onion and garlic, it also softens the flavors adding sweetness.

If you wanted to do this soup in stages you can. Once the roasting is done, keep the foil on the tray and pop it into the refrigerated over night and finish the soup the next day.