Black Bean Burgers6 servings
These black bean burgers were one of the most popular items in our restaurant. We could barely make them fast enough to supply our customers. Our favorite burger buns are Ezekiel 4:9 sprouted grain burger buns. If you don't want the bun, serve the burgers with our Spicy Roasted Potato Recipe instead. Eat with barbecue sauce or ketchup. 1/4 oz minced garlic 2 oz salt-free salsa 1/2 tsp liquid smoke flavoring 2 Tbsp flax seeds, ground 16 oz cooked black beans 3 oz cooked brown rice 2 oz quick-cooking oats 1 tsp chili powder 1/2 tsp ground cumin 1/2 tsp salt 4 oz onion, in 1" chunks 3 oz green pepper, in 1" chunks Preheat oven to 350 degrees. Line a baking sheet with parchment. In a small straight-sided bowl, weigh minced garlic and salsa. Remove from scale and add liquid smoke and ground flax seeds. Stir well. In a medium straight-sided bowl, weigh cooked brown rice and quick oats. Remove from scale and add chili powder, ground cumin, and salt. Stir well. Put chunks of onion and green pepper in a food processor and pulse until they are minced fine. Add black beans and continue to pulse until they are chopped well but not pureed. Transfer vegetable-bean mixture to a large wide bowl. Add salsa mixture and knead well with your hands. Add rice mixture and knead again. Shape into 5 oz patties. Put on parchment-lined baking sheet. Bake for 15 minutes. Turn over and bake for 15 minutes longer. Transfer to cooling rack. Comments: If you want your burgers to come out all the same size, set the baking sheet on your scale and drop six 5-oz globs of mix evenly on the parchment. Then remove the baking sheet from the scale and pat the globs into burger shape. When the burgers have cooked and cooled, they firm up well. We freeze them individually in ziploc bags. Yield = 6 patties Calories per serving: 184 Fat: 2.4 g (11.3%) Protein: 9.7 g CHO: 32.3 g All of our recipes are written by weight. If you don't know how to measure food with a kitchen scale, please read these instructions before you start to measure any ingredients! |
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