Ingredients
-
For the patties (makes about 4):
-
1 cup cooked brown rice or quinoa, rinsed and drained (you can also use leftover cooked rice or quinoa)
-
1/2 cup cooked black beans, mashed
-
1/2 cup cooked sweet corn kernels
-
1 small onion, finely chopped
-
2 cloves garlic, minced
-
1 green bell pepper, diced
-
1 tbsp olive oil or avocado oil
-
1 tsp chili powder (optional)
-
Salt and pepper, to taste
Directions
Subtitle: Gluten-free, High-protein, Kid-friendly, Seasonal, Soy-free, Whole food plant-based, Zero waste
Description: These mouthwatering black bean and corn burgers are packed with flavor and nutrients, making them a perfect addition to your weeknight meals! They’re gluten-free, high-protein, kid-friendly, seasonal, soy-free, whole food plant-based, and zero waste!
Ingredients:
For the patties (makes about 4):
• 1 cup cooked brown rice or quinoa, rinsed and drained (you can also use leftover cooked rice or quinoa)
• 1/2 cup cooked black beans, mashed
• 1/2 cup cooked sweet corn kernels
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 green bell pepper, diced
• 1 tbsp olive oil or avocado oil
• 1 tsp chili powder (optional)
• Salt and pepper, to taste
Instructions:
1. Preheat your grill or skillet over medium heat.
2. Combine all the ingredients for the patties in a large mixing bowl and mix well until everything is evenly combined. You may need to use your hands to help break up any lumps in the mixture.
Note: The batter will be slightly crumbly but should hold together when you form patties. If it seems too dry, you can add a tablespoon of water at a time until desired consistency is reached.
3. Form the patties into 4 equal portions using your hands or a spoon. Place them on a plate and set aside while you prepare the buns.
4. For the buns, I like to use homemade gluten-free burger buns made from my favorite gluten-free bread recipe. However, store-bought gluten-free buns work great as well! Just remember to look for those without added sugar and preservatives.
5. Grill or pan-fry the patties for about 4 minutes per side, or until they’re golden brown and cooked through.
6. While the burgers are cooking, spread some vegan mayo or your favorite non-dairy cheese onto the bottom halves of the buns. Add sliced tomato, lettuce, and red onion if desired.
7. Once the burgers are done, place one patty on each bun. Top with more vegan mayo, sliced avocado, and fresh cilantro.
Serve immediately and enjoy!
Nutrition Facts (per serving):
Calories: 344kcal | Carbohydrates: 41g | Protein: 15g | Fat: 13g | Saturated Fat: 2.5g | Cholesterol: 0mg | Sodium: 274mg | Potassium: 343mg | Fiber: 7g | Sugar: 5g | Vitamin A: 70IU | Vitamin C: 6mg | Calcium: 44mg | Iron: 2.5mg
Steps
|
1
Done
|
Preheat your grill or skillet over medium heat. |
|
2
Done
|
Combine all the ingredients for the patties in a large mixing bowl and mix well until everything is evenly combined. You may need to use your hands to help break up any lumps in the mixture. |
|
3
Done
|
Form the patties into 4 equal portions using your hands or a spoon. Place them on a plate and set aside while you prepare the buns. |
|
4
Done
|
For the buns, I like to use homemade gluten-free burger buns made from my favorite gluten-free bread recipe. However, store-bought gluten-free buns work great as well! Just remember to look for those without added sugar and preservatives. |
|
5
Done
|
Grill or pan-fry the patties for about 4 minutes per side, or until they're golden brown and cooked through. |
|
6
Done
|
While the burgers are cooking, spread some vegan mayo or your favorite non-dairy cheese onto the bottom halves of the buns. Add sliced tomato, lettuce, and red onion if desired. |
|
7
Done
|
Once the burgers are done, place one patty on each bun. Top with more vegan mayo, sliced avocado, and fresh cilantro. |
|
8
Done
|
2.5g | Cholesterol: 0mg | Sodium: 274mg | Potassium: 343mg | Fiber: 7g | Sugar: 5g | Vitamin A: 70IU | Vitamin C: 6mg | Calcium: 44mg | Iron: |
|
9
Done
|
2.5mg |
