Triathlon Magazine Canada

Kale & Navy Bean Veggie Burgers



540 ml can navy beans, drained and rinsed

1 cup kale leaves, de-stemmed, washed, and chopped

2 tbsp water ½ tsp sriracha

1 tsp maple syrup

1 tsp soy sauce

2 drops liquid smoke, to taste

1 tbsp nutritiona­l yeast

1 tsp garlic powder ½ tsp onion powder ½ tsp smoked paprika ½ tsp sea salt ½ cup chickpea flour

(or use what you have) ¼ cup hemp hearts


1. In a large bowl, mash beans, leaving some whole for texture. Set aside. 2. In a blender, combine all other ingredient­s, except chickpea flour and hemp hearts. Blend until bright green and well combined. 3. Add green mixture to beans and mix well. 4. Add chickpea flour and hemp hearts. It may look as though it will not come together, but keep mixing. Use your hands if you need to, but make sure it’s all combined really well. 5. Make burgers with your hands. Wet your hands if the mixture is a little sticky and grab a palm sized ball. Makes between

4–6 burgers, depending on how big you like them.

6. Over medium heat, fry burgers in a tsp of oil, for about 3 minutes per side. 7. Load them up with your favourite toppings and dive in!


Calories 170 Fat 3.9 g

Sodium 255 mg

Potassium 297 mg

Carbohydra­tes 24 g

Fibre 8.5 g

Sugar 2.5 g

Protein 10 g

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