You can turn the burger mixture into patties or meatballs and serve alongside the avocado green bean salad or in a wrap. The jerk onions make for a flavoursome condiment but feel free to use some mustard or sugar-free ketchup as well.
Ingredients
For jerk onions
- 3 tablespoons olive oil
- 2 medium onions halved and sliced
- Generous pinch of sea salt
- 1/2 long red chilli diced finely (or 1/2 teaspoon chilli flakes or powder)
- 2 large cloves garlic diced finely
- 1 teaspoon allspice powder
- 1/2 teaspoon cinnamon powder
- 1 teaspoon dried oregano or thyme leaves
- Pinch of nutmeg optional
- 1.5 teaspoons honey or maple syrup, coconut sugar
- 2 tablespoons Tamari or coconut aminos
- Juice of 1/2 lime
- 1/4 cup water
For the beef patties
- 400-500 g beef mince 1 lb. grass-fed ground beef
- 1 large clove of garlic finely grated or diced
- 1/2 teaspoon paprika
- 1/2 teaspoon ground cumin
- Generous pinch of pepper
- 2/3 teaspoon sea salt
- Dollop of coconut oil for cooking
For the salad
- 100 g string green beans tails chopped off
- 1/2 long cucumber diced
- 1/2 large avocado diced
- 4-5 cherry tomatoes halved (optional)
- Handful of fresh coriander leaves cilantro
- 1/3 teaspoon ground cumin
- generous pinch salt and black pepper
- 1 tablespoon lime juice
- 1-2 tablespoons olive oil
Instructions
- Onions:Heat coconut and olive oil over medium heat in a medium pan. Add the onions, chilli and salt and sauté over medium heat for about 5 minutes, stirring a few times.
- Beef burgers:In a bowl, mix together the beef mince, grated garlic, spices, salt and pepper. Use your hands to work through the meat to make sure the flavours are well incorporated. Make 6 small or 4 larger patties, flatten them and set aside. Heat a dollop of coconut oil in a large skillet and add the patties. Cook for 4 minutes each side, then remove to a plate and set aside.
- Bring a small saucepan of water to boil.
- Back to onions:Once the onions have softened up and turned golden brown, add the rest of ingredients and stir through. Cook for another minute or two, stirring frequently. Then set aside.
- Make the salad:Add the green beans to boiling water and cook for 2 minutes. Then strain and rinse under cold water until cool. Dice up (I cut each in three parts) and add to a bowl with cucumber, avocado and tomatoes. Add a little sea salt, pepper, lime juice, coriander seed powder and olive oil and combine.
- Serve the patties topped with the jerk onions and the salad on the side.
Nutrition
Calories: 478kcal | Carbohydrates: 15g | Protein: 20g | Fat: 38g | Saturated Fat: 10g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 22g | Trans Fat: 1g | Cholesterol: 71mg | Sodium: 978mg | Potassium: 685mg | Fiber: 4g | Sugar: 7g | Vitamin A: 574IU | Vitamin C: 26mg | Calcium: 64mg | Iron: 3mg
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