Easy White Bean Patties With Yogurt Dip

Join me in creating a masterpiece that satisfies your hunger and warms your soul. We’re about to transform white beans into white bean patties, where every bite is like a warm hug from your favorite blanket. The recipe is easy, well-balanced, satisfying, and flavorful!

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Hi my friends,

Today, I invite you into this culinary symphony as we embark on a journey to create White Bean Patties – not just a recipe, but a melody of memories and flavors that linger on the taste buds like a cherished tune. These patties have seen parties, health cooking programs, youth events, and family gatherings; each time, they left such a memory.

I came up with this recipe when preparing the menu for the health cooking programs I have the privilege to cook on (Newstart). People are coming to learn more about nutrition and health and try good food- obviously! I put my heart into preparing all the dishes- every time. People were amazed when I first served these white bean patties with yogurt dip. They asked for a recipe immediately.

That’s a success for me when someone who never liked something or is not used to it says it was delicious. My mission is to show that it’s not just to eat plants and veggies because of the health benefits; it’s about creating it in a way that is good enough to enjoy without pushing yourself to do it.

So, tie on your apron, embrace the music of the kitchen, and let’s craft a symphony of white bean bliss together.

WHY YOU WILL LOVE THIS RECIPE?

• Easy to make
• Approved by kids (which is a big deal!)
• Flavorful and well-balanced
• A lot of informations valuble for you and your cooking journey!
• Recipe is fully plant-based
• Recipe is fully gluten-free

What you will learn from this post?

• White beans: health benefits
• Walnuts: health benefits
• How to make white bean patties: step-by-step
• The essence of using the right spices
• Perfect parsley yogurt dip
• How to build veggie burgers and patties: without falling apart
• Secrets and tips (from a chef) along the way.

Health Benefits of Beans: Focus on Beans in Cardiometabolic Diseases

White beans, also known as navy beans, cannellini beans, or Great Northern beans, are a nutritious food with several health benefits, especially focusing on cardiovascular diseases. Here are some of the key advantages:

High blood pressure, high blood cholesterol, diabetes, and obesity are key risk factors for heart disease [1,23]. Numerous studies have explored plant-based dietary patterns and specific foods and components to identify the role of critical nutrients in preventing, protecting, and reversing cardiometabolic diseases.

Beans are rich in carbohydrates, resistant starch [16,17,18], fiber, potassium, copper, phosphorus, manganese, iron, magnesium, and vitamins (especially B). They contain almost no sodium or fat and are an excellent source of protein.

FIBER: The dietary fiber component of beans and pulses is very high, with some variation between types. For example, one serving equal to ½ cup cooked kidney beans has approximately 5.7 g of dietary fiber, pinto beans have 7.7 g, and navy beans have 9.5 g [14]. Dietary fiber recommendations set forth by the DGA call for 14 g per 1000 kcal or 28 g of fiber for a 2000-calorie diet. Having fiber in your diet is essential- this prevents colon cancer.

Phytochemicals found in beans and legumes are considerably beneficial in improving blood cholesterol levels, glycemic status, providing vascular protection, and reducing markers of chronic inflammation.

COOKING BEANS FOR EASY DIGESTION: HOW?

I know a lot of people who struggle with legume digestion. That might be why they are not excited to consume them, which I understand. The problem might be how beans are prepared, not the beans themselves. There might be a health issue, so consult a specialist (nutritionist). As far as I experienced bloating, it was mostly after chickpeas. My digestion improved when I started implementing different bean-making methods (because I love them).

1. SOAKING: soaking is essential. You probably know about it. Always, before cooking beans, soak them at least overnight. I would recommend even longer, with the water changing. This step reduces the anti-nutrients and enzyme inhibitors that can contribute to digestive issues. Soaking beans can significantly reduce their cooking time.
   Soaked beans tend to cook more evenly, resulting in a better texture. They are less likely to be undercooked or overly mushy, providing a desirable dish consistency.
   
   Remember to rinse the beans before soaking, as well as before cooking.
   
   
2. COOKING METHOD: a pressure or slow cooker can be beneficial because these methods can help break down complex carbohydrates and make beans more easily digestible.
   If you do not have any of those, cook them as usual. Rinse the beans under water after soaking for at least 8-10 hours. Cook them on low heat. Do not add salt in the beginning (this will increase cooking time; you can add salt in the end).
   
   
3. ADDING HERBS AND SPICES: adding certain spices to legumes can improve digestion and enhance the overall flavor of bean dishes. Herbs like cumin, coriander, and fennel are known for their digestive benefits.
   
   
4. ACID INGREDIENTS: acidic ingredients like tomatoes, vinegar, or citrus can help neutralize some of the compounds in beans that may cause digestive discomfort.
   
   
5. FERMENTATION (SPROUTING): Fermentation can break down certain compounds and enhance nutrient absorption. It’s also gut-friendly, and your gut bacteria will love you for providing them with such nutrients.
   
   
6. SERVING WITH OTHER EASY DIGESTIVE FOODS: combine beans with easily digestible grains like quinoa or rice to create a balanced and digestive-friendly meal or foods rich in digestive enzymes like colorful salads.
   
   
7. ADDING GUT-FRIENDLY PROBIOTIC INGREDIENTS: incorporate probiotic-rich ingredients, such as yogurt or kefir, which can contribute to a healthy gut microbiome and support digestive health.

EVERYTHING YOU NEed to make white bean patties

• White beans (soaked for at least 8-10h)
• Onion
• Leek (1/3 part)
• Walnuts (roasted and powdered)
• Garlic (fresh)
• Spices: smoked paprika, veggie bulion powder, herbal pepper, salt.
• Oil (rapeseed oil- for frying, olive oil- flavouring and baking)
• Buckwheat flour (to bind everything together-prevents from falling apart)
• Soy sauce (umami flavor)

HOW TO MAKE WHITE BEAN PATTIES: STEP BY STEP

STEP 1:

Soak white beans for at least 8-10 hours before doing the recipe.
Prepare all ingredients. Start with cooking beans a few hours before making this recipe. Rinse them and add enough water to the pot to cover them completely (even more to prevent them from drying out). Cook on a low heat. Add bay leaves in the beginning (this boosts the flavor and helps with better digestion). Add salt later on. Taste along the way and check the texture of beans. Once they are cooked turn the heat off and drain the water. Cover the pot with beans with the lid and let them rest.

STEP 2:

Chop onion (onion cutter tool) and leek finely and add to a preheated frying pan. Dry fry for a few minutes. Dry frying is an excellent method to let onion and leek soften before adding oil. The process draws out all the moisture, so the final result is browned, super crispy, and tender. After a few minutes, add oil and continue frying.

STEP 3:

Add spices (smoked paprika, bullion powder, herbal pepper, and salt) and continue final frying for another few minutes. This will create a flavor profile for your filling. Let this stage go slowly. Fry it on low heat. Once done, let it cool down aside.

The essence of using the right spices

Using the right spices in a burger or patty recipe is crucial for enhancing flavor, adding complexity, and creating a well-balanced and satisfying eating experience. The choice of spices can transform a simple patty into a mouthwatering culinary delight.

• They contribute unique and distinct tastes that go beyond the primary meaty flavor, making each bite more interesting;
  
• The right combination of spices helps achieve a harmonious blend of flavors;
  
• The smell of a well-spiced burger can stimulate the appetite and increase the overall enjoyment of the meal;
  
• Some spices not only add flavor but also offer health benefits. Herbs like parsley or cilantro can provide freshness and nutritional value, while turmeric or paprika may contribute antioxidants.

In our white bean patty recipe we use smoked paprika, herbal pepper and veggie bulion powder +salt.
Veggie bulion creates a good background, herbal pepper adds that light spicenes and smoked paprika binds everything together with such a deep aroma.

STEP 4:

In the oven (375 F/ 180 C) or fryin pan, roast walnuts until lightly brown and aromatic. Then blend it to reach the powder texture.

STEP 5:

When beans are cooled down, blend them in a food processor (to create some bean paste, but leave some pieces in). Add white bean paste, sauteed onion, leek with spices, roasted walnut powder, chopped parsley, soy sauce, minced fresh garlic, and buckwheat flour to a medium mixing bowl and mix with your hands.

STEP 6:

Taste it if you like. Add more oil if the texture is too dry. I usually add more oil to the patty mix because we bake them, so we need more fat to enhance the flavors. Add more spices or salt if you like.

STEP 7:

Preheat the oven for 180 Celcius degrees (375 F).

Prepare baking tray with parchment paper. Shape your patties small or burger size, as you desire. Oil them with your hands or brush before baking. Once the oven is hot enough, place the baking tray in and bake patties for about 50 minutes.

STEP 8:

Once the white bean patties are baked through, let them cool down a little bit while making the parsley dip. Serve them with cooked or roasted potatoes, rice or couscous, and a hearty salad. Yummy!

Share them with friends, make them for family, and let these patties be the soundtrack to your culinary adventures. This recipe isn’t just about food; it’s about creating a symphony of flavors that resonate with the heart.

Perfect parsley yogurt dip: how to make it

This parsley yogurt dip is tryly everything. Super easy to make and incorporate more herbs and greens into your diet. It has a lot of garlic to boost the flavor of every single dish of yours!

Here you have the full written recipe on how to make it:

Seriously Good Creamy Parsley Yogurt Dipping Sauce (8 ingredients)

WHITE BEAN PATTIES SERVING IDEAS

Epic Spiced Roasted Pumpkin Beetroot Salad With Feta & Honey Dressing

Seriously Good Creamy Parsley Yogurt Dipping Sauce (8 ingredients)

Smoky Roasted Pumpkin With Tahini Sauce (Yummy!)

Roasted potatoes (make it simply and delicious!)

Serve it with basmati rice!

I hope you enjoyed this white bean patties recipe and gained inspiration and valuable knowledge from today’s post. In the comment section below, let me know if you tried it and liked it. If there is anything I can do for you, please don’t hesitate to write me. I would love to connect with you and help you even more!  
Domi