Longevity White Bean Burgers


Longevity White Bean Burger

Veggie and bean burgers are easy to find in every grocery store freezer section, but they often have unnecessary preservatives, additives and other random ingredients. Make these easy Blue Zones friendly veggie burgers for a serving size of beans in every bite!


1 small zucchini, chopped

2 cups cooked white beans (or one 15-ounce can white beans, drained and rinsed)

2 tbsp diced onion

½ tsp garlic powder

½ tsp smoked paprika

¼ tsp Himalayan salt (or to taste)

¼ cup ground flaxseed

¼ cup gluten-free oat flour


Serving suggestions: Use green leaf or romaine lettuce instead of a bun. Top your burger with a sauce of your choice, tomatoes, avocado slices, sprouts or microgreens, and pickled red onions (recipe below).


Preheat the oven to 350°F. Line a baking sheet with parchment paper.


Add the zucchini and white beans to a food processor and mix for 1 to 2 minutes, until they break down into a coarse texture. You may have to scrape down the sides a few times.


Add the diced onion, garlic powder, smoked paprika, and salt and mix for another minute. Next, add the flaxseed meal and the oat flour and mix until everything is incorporated, about 1 minute.


Using your hands, form the mixture into small patties and place them on the baking sheet.


Bake for 25 to 30 minutes. Let the burgers cool before removing from the baking sheet, about 20 minutes.


Serve immediately or refrigerate for later. Store them in an airtight container in the fridge. These should last a couple weeks in the fridge. You can also freeze them for up to 6 months.



Pickled Red Onions

These pickled red onions add a sweet & tangy pop of flavor to salads, sandwiches, burgers, and more! They'll keep in the fridge for up to 3 weeks.

Recipe adapted from Love and Lemons


1 medium red onion

1 cup white vinegar

1 cup water

2 ½ tbsp sugar (use sweetener of your choice, or omit)

1 tbsp Himalayan salt

1 garlic clove (optional)

1/2 tsp mixed peppercorns (optional)


Thinly slice the onions (it's helpful to use a mandoline), and use a 16-ounce jar or equivalent. Place the garlic and peppercorns in the jar.


Heat the vinegar, water, sugar, and salt in a medium saucepan over medium heat. Stir until the sugar and salt dissolve, about 1 minute. Let cool and pour over the onions. Set aside to cool to room temperature, then store the onions in the fridge.


Your pickled onions will be ready to eat once they're bright pink and tender - about 1 hour for very thinly sliced onions, or overnight for thicker sliced onions.



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Penni Shelton