MAKES: 4 SERVINGS • DIFFICULTY: easy
There are dozens of ways to make delicious patties. One reason I love this recipe so much is that the patties are heartier and nuttier than most, which make for an even better meal. Rather than in a bun, serve this dish on a bed of cooked greens.
1 tablespoon ground flaxseeds
2 teaspoons blended peeled lemon (see here)
½ cup old-fashioned rolled oats
1½ cups cooked or 1 15.5-ounce BPA-free can or Tetra Pak salt-free kidney beans or black beans, drained and rinsed
½ cup chopped walnuts
½ cup chopped onion
2 garlic cloves
1 ¼-inch piece fresh turmeric, grated (or ¼ teaspoon ground)
2 tablespoons tahini
2 tablespoons nutritional yeast
1 tablespoon white miso paste
½ teaspoon smoked paprika
2 tablespoons minced fresh parsley
In a small bowl, combine the flaxseeds and lemon, stirring until well blended. Set aside. Grind the oats into a coarse flour in a food processor. Add the beans, walnuts, onion, garlic, and turmeric and process until well combined. Add the tahini, nutritional yeast, miso, paprika, parsley, and flaxseed mixture. Pulse until well combined. Shape into four patties. (They will be sticky.) Place the patties on a baking sheet lined with a silicone mat or parchment paper and refrigerate for 30 minutes. Preheat the oven to 350ºF. Bake the patties for 30 minutes; then flip them with a metal spatula and bake for another 15 minutes, or until firm and browned. Serve topped with Harissa.
Researchers have found that premenopausal women who ate more than about 6 grams of soluble fiber a day (the equivalent of about a single cup of black beans) had 62 percent lower odds of breast cancer compared with women who consumed less than around 4 grams a day. Meanwhile, the American Institute for Cancer Research sifted through some half a million studies and created a landmark scientific consensus report reviewed by twenty-one of the top cancer researchers in the world.
One of their summary cancer prevention recommendations is to eat whole grains and/or legumes (beans, split peas, chickpeas, or lentils) with every meal.127 Not every week or every day. With every meal!