Black Bean & Yam Patties

These patties take a little bit of work but they really are delicious and loaded with wonderful, healthy nutrients.

​I couldn't NOT speak briefly about the attributes of the black beans, one of the key players in this recipe. Take a minute to read about the wonderful benefits of this legume. 

• Protein-Fiber Content - Black beans (and other legumes) are wonderful for providing a combination of both protein and fiber - a one-cup serving equals 15 grams of fiber and 15 grams of protein. 
• Digestive Tract Benefits​ - Both protein and fiber can move through the digestive tract at a moderate pace helping steady the digestive processes.
• Blood Sugar Regulation - Because of the fiber & protein mix and the moderate pace involved in digestion, black beans and other legumes help keep blood sugar levels regulated.   
• Vitamin B Content​ - one cup of black beans provides nearly two-thirds of the Daily Value (DV) for folate - important for decreasing risk of cardiovascular disease.
• Minerals - they contain about 120 milligrams of magnesium per cup, as well as zinc and manganese. 
• Omega 3 Fatty Acids - there are about 180 milligrams of omega-3 fatty acids per cup in the form of alpha-linolenic acid (ALA).

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Okay, so now that you know all of this, here's my recipe (adapted from the Whitewater Veggie Burger). The reason for my changes were I wanted to create a recipe without bread crumbs and soy sauce. These are also dairy-free.

Ingredients:

• ​1-1/2 tablespoon avocado oil (or extra-virgin olive oil)
• 1 onion, diced
• 1 clove garlic, minced
• 1 tablespoon chili powder (add more if you like it spicier)
• 1 tablespoon cumin powder
• 2 teaspoons oregano powder
• 1-19 ounces can black beans, drained, rinsed and roughly pureed in food processor
• 1/2 cup raw kale, spines removed and finely chopped
• 2 tablespoons sesame oil
• 1/2 cup almond meal
• 1/2 cup sunflower seeds, roasted and chopped
• 1/2 cup pepita seeds, roasted and chopped
• 1 cup grated raw yam
• 2 cups raw oats
• 2 eggs
• 2-3 tablespoons fresh lemon juice
• salt & pepper to taste​

In a large pan saute onions and garlic in oil. Place in large mixing bowl and let it cool a little before adding remaining ingredients. Mix well and shape into patties.

​These freeze well if you want to make a bunch and not cook them first. Otherwise, I like to fry them in a pan with some oil and then pop them into the oven on a baking tray, lined with parchment paper, and finish cooking them at 350 degrees for 20-25 minutes until they are hot through out). Delicious served with salsa and/or Guacamole.​ 

References:
http://www.foodmatters.com