Main Courses


3 tablespoons ground flax
1/3 cup warm water
1 can black beans, drained and rinsed
1 tbsp extra-virgin olive oil
3/4 cup finely chopped yellow onion
2 garlic cloves, minced
1 cup grated carrots
1/3 cup chopped fresh parsley
1/2 cup sunflower seeds, toasted
2 tbsp tamari
1 tsp chili powder
1 tsp dried oregano
1 tsp ground cumin
1/2 cup rolled oats, processed into a coarse meal
1/2 cup bread crumbs
1 to 2 tablespoons flour, as needed
1/2 tsp salt

Preheat the oven to 350°F and line a large baking sheet with parchment paper. Whisk the ground flax and water in a small bowl and put aside to thicken. In a large bowl, add the beans and mash until 2/3 of the mixture is a paste, leaving about 1/3 of the beans mostly intact. In a pan at medium heat, add the oil, onion, garlic, and a pinch of salt. Sauté for 3 to 5 minutes, until the onion softens. Add onion mixture to the beans. Stir in the flax mixture, grated carrots, parsley, sunflower seeds, tamari, chili powder, oregano, cumin and salt and mix thoroughly. Next add coarsely chopped oats, bread crumbs, and oat flour until the mixture binds together. Shape the mixture into 8 patties, packing them tightly to help them stick together. Place onto the baking sheet and bake patties for 15 minutes. Flip gently and bake for another 15 to 20 minutes until patties are firm and golden. Let the patties cool on a rack for 5 to 10 minutes before serving to help them firm up. Serve in a bun or lettuce wrap with desired toppings.