This recipe for arthritis friendly bean and quinoa burgers is adapted from 'How to Cook' by Anna Jones which is an amazing vegetarian cookbook. Her recipe uses all quinoa and chickpeas, neither of which I massively enjoy, so I've switched things up to use a brown rice and quinoa mix and a tin of mixed beans. Do taste your harissa paste before adding it - they vary so much in terms of heat and strength, so you may need a little more or little less.
If you find shaping patties difficult due to your arthritis then you might want to try simply spooning this into a baking tin and pressing it down before spraying or brushing the top with cooking oil. Simply cut the cooked mixture into pieces once cool.
Peas and beans are a great source of fibre and protein. They also contain plenty of folate which research suggests that people with all types of arthritis may struggle to consume enough of. Moreover, a recent review of studies found that not only can eating pulses help you lose weight but it can also help you keep it off in the long term - great news if your joints would benefit from a lighter you!
250g cooked brown rice and quinoa (I used a seeds of change pouch but you could use leftovers)
200g frozen peas, thawed (I zap mine in the microwave or you can leave at room temp for a few hours)
1 drained can of mixed beans (approx 230g drained weight)
1 clove garlic, crushed
2 dried apricots, roughly chopped
1/2 preserved lemon (optional but really good)
1tsp smoked paprika
1/2 tablespoon harissa paste
2 tsp nigella seeds
Put all of the ingredients into a large bowl and mix until everything is well combined. Remove half of the mixture and put it into a smaller bowl and blend until it forms a rough place with a hand blender (you could also use a food processor).
Tip this paste back into the large bowl and stir everything together. Take tablespoons of the mixture and shape them into patties with your hands then place them on a greased baking sheet. I make about 8 or 9 small patties with the mix.
Pop the shaped patties into the fridge to firm up for half and hour. Once they are a bit firmer, spray them with cooking oil and then bake them at 180C/375F for 30 minutes or until golden.
Serve them with flatbreads, salad and yoghurt or houmous.