Recipe Series: Increase Your Iron Levels Naturally - White Bean Burgers with Salsa

recipes Aug 28, 2023

This recipe is part of my series to support you increasing your dietary iron consumption. A meal comprising of two dishes, one high in iron and the other in vitamin C to support absorption.


In Australia, over 1.1 million people are iron deficient. And approximately 2 billion people around the world are iron deficient. Managing your iron levels can improve your energy, support your immune system and improve your general well-being. You can read more about boosting your iron levels naturally here.


White Bean Burgers with Salsa

Serves 4

Prep time 20 minutes

Cook time 10 minutes


What you need

365 grams White Navy Beans (cooked, drained and rinsed)

1Garlic (clove, minced)

Handful Basil Leaves (chopped)

1 Egg (whisked)

4 tablespoons Almond Flour

2 Tomatoes (diced)

¼ - ½ cup Green Olives (pits removed and chopped)

½ Red Onion (finely diced)

2 tablespoons Extra Virgin Olive Oil

2 tablespoons Balsamic Vinegar

Sea Salt & Black Pepper (to taste)

½ - 1 cup Baby Spinach

1 Lemon (cut into wedges)


What to do

In a large mixing bowl, mash your white beans with a fork. Add minced garlic, basil leaves, and egg. Season generously with fresh ground pepper and add sea salt to taste. Mix well. Add in almond flour and mix again. With clean hands, form medium-sized patties and place on waxed paper. Place in the freezer until ready to cook.


Make Tomato & Olive Salsa mix by combining tomatoes, olives, red onion, olive oil, balsamic vinegar and sea salt and pepper to taste. Mix well and set aside.


In a large skillet, heat a splash of olive oil over medium heat. Fry white bean patties for 6 - 7 minutes per side or until golden brown.


Plate baby spinach and lightly drizzle with a lemon wedge. Serve white bean patty on top with a few spoonfuls of the salsa.




Leftovers: Refrigerate in an airtight container for up to three days.

Serving size: One serving is one burger.

Extra flavour: Add chilli and avocado to the salsa.


If you feel like you need to change some poor habits around food and lifestyle, find out more about my self-guided Seasonal Nutrition Reset programs here.


And as always, remember your reasons, your health, your mission and the people you love.


OM xx

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