Not Your Store-Bought Black Bean Burgers

 

Double your dose of plant-based omega-3s with one tasty and easy-to-prepare veggie bean burger! Walnuts and flax meal act as binders to keep this burger together and make it ideal for grilling or baking before you add it to your whole grain bun with piled-high veggies. Make extra and store the patties in the freezer so you have ready-to-go meals for weeks to come!

Not Your Store-Bought Black Bean Burgers

Ingredients

 1 cup organic short grain brown rice (cooked ahead)

 1 cup walnuts (raw)

 1 tbsp vegetable broth

 1 medium yellow onion (diced)

 1 tbsp chili powder

 1 tbsp cumin powder

 2 tsp smoked paprika

 1 tsp garlic powder

 1 tsp ground turmeric

 1 tsp salt (optional)

 1 ½ cups home-cooked black beans (or BPA-free 15-ounce canned black beans, drained)

 ⅓ cup flax meal (or almond meal)

Directions

1

Cook brown rice as instructed on the package and set aside.

2

Heat a nontoxic, non-stick skillet over medium heat.

3

Once hot, add raw walnuts and toast for 5–7 minutes, stirring frequently, until fragrant and golden brown. Keep an eye on them to prevent burning. You just want them toasted. Set aside and allow to cool.

4

In the meantime, return the same skillet to medium heat. Once hot, add ½ Tbsp veggie broth and onion. Sauté for 3–4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.

5

Once walnuts are cooled, add to a blender or food processor with chili powder, cumin, smoked paprika, turmeric, salt if using and pepper and blend to a fine meal. Set aside.

6

Add black beans to a large mixing bowl and mash well with a fork or potato masher, leaving only a few whole beans.

7

Next, to the mashed beans, add cooked rice, spiced walnut mixture, sautéed onion, and flax or almond meal and mix thoroughly with a wooden spoon for 1–2 minutes, or until a moldable dough forms. Taste and adjust seasonings as needed.

8

Form 8–10 burger patties (depending on size you prefer) and set on a baking sheet or plate for grilling. If grilling, heat the grill and brush with oil to avoid sticking. Otherwise, heat the same skillet you used earlier to medium heat.

9

Add your burgers to the skillet, about ½ inch apart. If there is not enough space for all of them to cook evenly then cook them in two or more batches. Cook for 3–4 minutes or until browned on one side, then flip (gently). Cook for 3–4 minutes on the other side.

Chef's Notes

Prep Ahead
Make brown rice ahead of time and store in the refrigerator so it’s ready-to-go.

Layer it up
This meal offers a great opportunity for layering to make a nutrient-dense delicious meal! Add toppings like sliced tomato, avocado, sprouts, herbs, kimchi, kraut, greens and onion.

Serve burgers by themselves, on toasted whole grain buns or as a lettuce wrap with the added toppings.

Consider adding a dollop of homemade cashew cheese or veganaise.

Freeze for later
You don’t have to cook all the patties at once! Consider placing them in a sealed container in the refrigerator for 5–7 days or separate with parchment paper and store in the freezer for up to three months. Cook them as desired. You’ll love having them for weeks to come!

Substitutions
Don’t have almond flour? Oat flour works well too and you can easily make it by grinding oats in a food processor or grinder.

If using flax meal in place of almond or oat flour, you might need to add a small amount of water if the mixture feels too dry to form patties. Add 1–2 tablespoons at a time until you reach the desired consistency to form patties.

Other whole grains may work in place of rice. I’ve tried millet and farro and they both worked well.

https://foodrevolution.org/recipes/not-your-store-bought-black-bean-burgers/