Black Bean Burgers

black bean burgerI 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.

 

 

Ingredients

  • 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)

Directions

  1. If your brown rice isn’t cooked yet, start there by following this method for the best results. Otherwise, move onto the next step.
  2. 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.
  3. 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.
  4. 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.
  5. To a large mixing bowl, add drained, dried black beans and mash well with a fork, leaving only a few whole beans (see photo).
  6. 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.
  7. 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.
  8. Heat the same skillet you used earlier to medium heat.
  9. 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.
  10. 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.
  11. Remove burgers from heat to let cool slightly.
  12. Serve burgers on top of salad or alone with hummus or guacamole. Leftovers keep in the refrigerator for 2-3 days.

Nutritional Info

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

 

Leave a Reply

Your email address will not be published. Required fields are marked *

Comment *