Blue Zones Inspired Bean Burgers with Chipotle Sauce & Red Cabbage Slaw

Inspired by the longevity diets of Blue Zone populations, these hearty plant-based bean burgers

combine two nutritional powerhouses - black beans and lentils - to create a protein-rich patty that's both satisfying and incredibly nourishing. The secret lies in the perfect balance of textures: creamy mashed beans, wholesome oats, and crunchy seeds, all bound together naturally with flax eggs.

What makes these burgers special is the smoky, complex flavour (flavor) profile. Each bite delivers earthy cumin, warming paprika, and a hint of heat, while the roasted chipotle red pepper sauce adds a gorgeous smoky sweetness that perfectly complements the hearty patties. The fresh, tangy red cabbage slaw cuts through the richness and adds that essential crunch.

These aren't just any veggie burgers - they're packed with the kind of wholesome, unprocessed ingredients that Blue Zone centenarians have been enjoying for decades.

High in plant protein, fibre (fiber), and essential minerals, they prove that healthy food can be absolutely delicious. Plus, they're freezer-friendly and kid-approved (with simple modifications), making them perfect for busy families who want to eat well without compromising on taste.

Serves 6 | Prep: 25 minutes | Cook: 30 minutes

Black Bean & Lentil Burgers

Ingredients:

• 1 can (400g) black beans, drained and rinsed

• 1 can (400g) green lentils, drained and rinsed

• 1/2 cup rolled oats

• 1/2 cup sunflower seeds or pumpkin seeds

• 1 medium onion, finely diced

• 4 cloves garlic, minced

• 1/4 cup ground flaxseed mixed with 10 tbsp water (flax egg)

• 2 tbsp tahini or almond butter

• 1 tsp cumin

• 1 tsp smoked paprika

• 1 tsp cayenne powder or chili powder

• 1 tsp garlic powder

• 1 tsp dried oregano

• 1 tbsp tomato paste

• Salt and pepper to taste

• 2 tablespoons nutritional yeast

• Extra virgin olive spray for cooking (optional)

Instructions:

1. Prepare the base: Pulse oats and pumpkin or sunflower seeds in a food processor until roughly chopped. Set aside.

2. Make the binding: Mix ground flaxseed with water and let sit for 5 minutes to thicken.

3. Combine ingredients: Mash black beans and green lentils with a fork, leaving some texture. Add seed mixture, diced onion, garlic, flax egg, tahini, tomato paste and all spices. Mix well.

4. Form patties: Shape into 6 patties. Chill for 15 minutes to firm up.

5. Cook: Heat olive oil in a large pan over medium heat (optional) or dry fry in a good non-stick pan

Roasted Chipotle Red Pepper Sauce

Ingredients:

• 1 red bell pepper

• 220g cherry tomatoes

• 1-2 dried chili peppers (chipotle, ancho, or guajillo work well)

• 1 tbsp tomato paste

• 1 tsp smoked paprika

• 2 cloves garlic

• 1 tbsp lime juice

• 1 tsp maple syrup

• Salt to taste

Instructions:

1. Prepare chilies: Soak dried chili peppers in hot water for 15-20 minutes until softened. Remove stems and seeds, then chop roughly.

2. Roast vegetables: Preheat oven to 200°C. Roast whole red pepper and cherry tomatoes for 15 minutes until charred and soft.

3. Prepare pepper: Remove skin and seeds from roasted pepper.

4. Blend: Combine roasted pepper, tomatoes, softened chili peppers, tomato paste, smoked paprika, garlic, lime juice, and maple syrup in a blender. Blend until smooth.

5. Season: Add salt to taste.

Quick Red Cabbage Slaw

Ingredients:

• 1/2 small red cabbage, thinly shredded

• 1 carrot peeled and diced finely or grated

• 2 tbsps. apple cider vinegar

• 1 tsp maple syrup

• Salt to taste

• 2 tbsps. fresh finely chopped coriander/cilantro (leaves and stalks)

Instructions:

1. Combine vegetables: Mix shredded cabbage and carrot in a bowl.

2. Make dressing: Whisk together vinegar, oil, maple syrup, and salt.

3. Toss: Pour dressing over vegetables, add herbs, and toss well. Let sit for 10 minutes to soften.

Serving & Kid-Friendly Adaptations

To serve: Place burger on a bun with chipotle sauce and top with red cabbage slaw.

Kid-friendly modifications:

• Make smaller slider-sized patties

• Serve chipotle sauce on the side (it can be spicy)

• Use less garlic and spices in the burger mixture

• Add grated cheese alternative if desired

• Serve slaw as a side instead of on the burger

  
  

Storage: Uncooked patties can be frozen for up to 3 months. Cooked patties keep in the fridge for 3 days.

Nutritional information: If making 6 burgers with a few tablespoons of the sauce, per serving: 347 calories, 18.1g fat, of which saturates 2.1 grams, 30.8 grams carbohydrates, 13.4 grams of protein (is approximately 18 g with a wholemeal bun), 11.2 grams of dietary fibre

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