I guess I have been in the mood for burgers lately! I’ve recently posted a kale quinoa burger and turkey burger, now this! This black bean burger is really great in taste. It did fall apart a bit but I usually just crumble mine on a salad anyway so I didn’t mind.
- 1 cup (155 g) cooked brown rice
- 1 cup (120 g) raw walnuts (or sub bread crumbs)
- 1/2 tbsp avocado oil, plus more for cooking
- 1 cup white onion (~55 g | 3/4 cup), finely diced (I used frozen)
- 1 tbsp (~8 g) each chili powder, cumin powder, and smoked paprika
- 1/2 tsp each sea salt and black pepper, plus more for coating burgers
- 1 tbsp (12 g) coconut sugar
- 1 1/2 cups (227 g) cooked black beans, well rinsed, drained and patted dry
- 1/3 cup (22 g) panko bread crumbs (if gluten free, use gluten free bread crumbs)
- 3-4 tbsp (51-68 g) ketchup (I used Trader Joe’s – it’s lower sugar & no harmful ingredients)
- If your brown rice isn’t cooked yet, start there by following this method for the best results. Otherwise, move onto the next step.
- Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool and move onto the next step.
- In the meantime, heat the same skillet over medium heat. Once hot, add 1/2 Tbsp oil and onion. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.
- Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper and coconut sugar and blend until a fine meal (see photo) is achieved. Set aside.
- To a large mixing bowl, add drained, dried black beans and mash well with a fork, leaving only a few whole beans (see photo).
- Next add cooked rice, spice-walnut mixture, sautéed onion, bread crumbs, ketchup, and mix thoroughly with a wooden spoon for 1-2 minutes, or until a moldable dough forms. If dry, add extra 1-2 Tbsp ketchup. If too wet, add more panko bread crumbs. Taste and adjust seasonings as needed.
- For larger burgers, divide into 5 patties (1/2 cup in size). To help form the patties, fill 1/2 cup measuring cup firmly and then shake out and flatten. Set on a baking sheet until you are ready to cook.
- Heat the same skillet you used earlier to medium heat.
- Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers – only as as many as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.
- Cook for 3-4 minutes or until well browned on the underside, then flip gently. They aren’t as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4 minutes on other side.
- Remove burgers from heat to let cool slightly.
- Serve burgers on top of salad or alone with hummus or guacamole. Leftovers keep in the refrigerator for 2-3 days.
Serving size: 1 burger (of 5) without toppings or bun Calories: 392 Fat: 16.3 g Saturated fat: 1.1 g Carbohydrates: 52. 1g Sugar: 6.9 g Sodium: 540 mg Fiber: 7.9 g Protein: 13.6 g