Ingredients
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the burgers :
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1 cup cooked black beans, canned or homemade, drained and rinsed
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1/2 cup cooked brown rice, preferably short grain, or quinoa, cooked according to package directions
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1 small onion , finely chopped
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1 clove garlic , minced
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1 inch piece of fresh ginger, peeled and grated
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1 tablespoon olive oil or coconut oil
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1 teaspoon ground cumin
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1 teaspoon chili powder
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1/2 teaspoon smoked paprika
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1/4 teaspoon salt , or more to taste
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1/4 teaspoon black pepper, or more to taste
Directions
Sub-Title: Gluten-Free, High-Protein, Low-Carb, Seasonal, Whole-Foods Plant-Based
Ingredients:
For the burgers:
1 cup cooked black beans, canned or homemade, drained and rinsed
1/2 cup cooked brown rice, preferably short grain, or quinoa, cooked according to package directions
1 small onion, finely chopped
1 clove garlic, minced
1 inch piece of fresh ginger, peeled and grated
1 tablespoon olive oil or coconut oil
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon smoked paprika
1/4 teaspoon salt, or more to taste
1/4 teaspoon black pepper, or more to taste
Instructions:
1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or coat lightly with avocado or coconut oil spray.
2. In a large bowl, mash the black beans using a potato masher or fork until mostly smooth, leaving some texture. Add the cooked rice, onion, garlic, ginger, oil, cumin, chili powder, paprika, salt, and pepper. Mix well to combine all ingredients.
3. Divide the mixture into four equal portions and shape each portion into a patty about 3 inches wide and 1/2 inch thick. Place the patties onto the prepared baking sheet.
4. Bake the burgers in the preheated oven for 15 minutes. Flip them over and continue baking for another 10-12 minutes, or until they are firm and lightly browned on both sides.
Toppings:
Salsa, guacamole, sour cream, shredded lettuce, diced tomatoes, diced onions, avocado slices, pickles, jalapeños, sweet potato fries, or any other favorite burger toppings!
Difficulty Level: Easy
Servings: 4 burgers
Nutrition Facts (per serving):
Calories: 252kcal | Carbohydrates: 36g | Protein: 12g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 103mg | Potassium: 174mg | Fiber: 5g | Sugar: 3g | Vitamin A: 11% | Vitamin C: 11% | Calcium: 4% | Iron: 8%
Steps
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1
Done
|
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or coat lightly with avocado or coconut oil spray. |
|
2
Done
|
In a large bowl, mash the black beans using a potato masher or fork until mostly smooth, leaving some texture. Add the cooked rice, onion, garlic, ginger, oil, cumin, chili powder, paprika, salt, and pepper. Mix well to combine all ingredients. |
|
3
Done
|
Divide the mixture into four equal portions and shape each portion into a patty about 3 inches wide and 1/2 inch thick. Place the patties onto the prepared baking sheet. |
|
4
Done
|
Bake the burgers in the preheated oven for 15 minutes. Flip them over and continue baking for another 10-12 minutes, or until they are firm and lightly browned on both sides. Toppings: Salsa, guacamole, sour cream, shredded lettuce, diced tomatoes, diced onions, avocado slices, pickles, jalapeños, sweet potato fries, or any other favorite burger toppings! Difficulty Level: Easy Nutrition Facts (per serving): |
