- One Large Sweet Potato or two small ones
- One Large Beetroot
- 1/2 Can of Black Beans (200g)
- 1 Teaspoon of Chipotle paste
- 5 Spring Onions – finely chopped
- 2 Cloves of Garlic – crushed
- Handful of Mint Leaves – Chopped
- Extra Virgin Olive oil for cooking
- Peel and chop the Sweet Potato and Beetroot into medium size cubes
- Boil the Beetroot for 5 minutes before adding in the Sweet Potato. Boil both vegetables together for approximately 10-15 minutes until soft enough to mash.
- Whilst the vegetables are cooking, chop the spring onion and saute in extra virgin olive oil for 3 minutes. Add the garlic to the onion and cook for another 5 minutes. Remove from heat.
- Drain the vegetables and coarsely mash them in the pan with a potato masher. Leave the mixture with small chunks of potato and beetroot.
- Add the Black Beans and mash further until these have broken down. Keep the mixture quite coarse as much as possible.
- Stir in a teaspoon of Chipotle paste.
- Add the chopped mint leaves.
- Mold the mixture in your hands to form a pattie the size of your palm and shallow fry the patties on each side for 4 minutes until crisp and brown. The mixture should make about 8 good size patties.
- Serve with a green salad and enjoy!
If you are looking to boost your intake of plant-based food then do consider eating Black Beans which are full of vital nutrients. Rich in complete protein, fibre and prebiotics they are fabulous in keeping our microbiome happy and therefore support a healthy immune system. High in essential B vitamins and minerals, the black bean is great for supporting strong bones. The three vegetables complement each other really well in these patties and taste awesome together with the spicy chipotle paste.
Please do give these easy to make patties a go and let me know what you think!
- 2 Cups of Wholemeal Rye Flour
- 1 Teaspoon of Bicarb. Soda
- 1/2 Teaspoon of Baking Powder
- 2 Medium size Eggs -beaten
- 2 Large ripe bananas – mashed
- 4 Tablespoons Raw Cold Pressed Coconut Oil
- 2 Teaspoons of Cinnamon
- 1 1/2 Tablespoons of Golden or Maple syrup
- Tablespoon of Apple Cider Vinegar
- Pinch of Sea Salt
- Pre-heat oven at 180c (Fan) 200c (non fan)
- Melt the coconut oil gently in a pan.
- Add the Golden or Maple syrup and Cinnamon and remove from the heat. Mix to combine the ingredients
- Measure out the flour into a mixing bowl
- Add the Bicarbonate of soda and Baking powder and mix together.
- Mash the bananas in a separate bowl
- Add the coconut oil mixture, eggs and banana to the flour mixture
- Mix together until all the ingredients are combined
- Pour into a small loaf tin
- Bake in the middle of the oven for 40 minutes. Use a fine skewer to ensure the middle is baked enough.
I don’t know about you but I often find that by the end of the week, I am left with a few over-ripe bananas with a flavour too intense for my taste buds. However, I hate throwing food away and constantly strive to use up whatever leftover food I have, to create new, healthy-gut recipes.
Bananas are seriously good for us. They contain natural fibres called Prebiotics which feed our gut bacteria and help to boost a healthy immune system. They also soothe the lining of the gut helping to calm any stomach complaints. High in the heart protecting mineral, Pottasium and rich in Magnesium which is a mineral essential for many functions of the body; It has been found to help headaches, fatigue, depression to name a few! in fact, it is used for 300 different enzymatic processes in the body and often, we are deficient in this critical mineral!
My banana cake is sweetened with a little golden syrup, cinnamon and of course the natural sugars from the bananas themselves. It may be possible to reduce the syrup or omit this completely if you would like to reduce the sugar content. It is perfectly (dare I say the word) ‘moist’ and has a lovely crispy crust. A perfect lunchbox filler for children or a delicious elevenses snack for you!
Would love to hear your feedback after you’ve given this a go, so please do comment on my blog!