CHEF JEFF: PROTEIN BEAN BITES
Beans and legumes are excellent sources of dietary fiber, protein, B vitamins and many other important vitamins and minerals. As an alternative to the traditional Meatball or Burger - give these a try! For those concerned about the protein Lectin, pressure cook fresh beans prior to starting this recipe. Note: 1 Can = 1&3/4 Cup Fresh Beans.
Makes about 30 Bites. Note: Can also form "burger shapes" that yield about 15.
Ingredients 1 Can Red Kidney Beans 1 Can Black Beans 1 Can Garbanzo Beans 1 Cup Quinoa 1 Cup Lentils (Green or Black / or mix of both) 1 Cup Old Fashioned Rolled Oats 1 Cup Bread Crumbs (Panko Whole Wheat or like) Spices: Salt, Garlic Powder and Paprika (a couple shakes of each!)
Directions Cook Quinoa and Lentils according to instructions. Drain and rinse the beans, but keep the liquid from the Garbanzo Beans.
In a very large bowl combine all of the ingredients and lightly stir.
Using a Food Processor take a 1/4 of the mixture plus 1/4 of the Garbanzo Bean liquid and pulse until a paste like consistency, then put in new large bowl. Repeat three more times adding the paste to the new bowl.
Place paste into the fridge (overnight is recommended, but for at least one hour).
Once firm enough roll into “Bites” or "Patties" (keeping hands wet using water is helpful for forming either shape) then place on a baking tray lined with Parchment Paper.
(TIP: Normally when using Parchment Paper you do not need any spray, but for this recipe I recommend using non-stick cooking spray as well.) Bake Bites for about 20 minutes at 425 degrees. If making "Burgers", turn once after 10 minutes.