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Black Bean Rice Burgers with Guacamole

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    Black beans and rice give these patties some heft, not to mention serious amounts of fibre. The creamy avocado topping marries perfectly with the burgers and delivers a laudable amount of heart-healthy monounsaturated fat.

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    3 cups (750 mL) cooked or canned black beans, rinsed and drained1 cup (250 mL) cooked whole grain rice1 medium-sized carrot, shredded1/3 cup (80 mL) ground flaxseed1 large free-range egg2 garlic cloves, chopped2 tsp (10 mL) Dijon mustard1 tsp (5 mL) ground cumin1/2 tsp (2 mL) sea salt, divided1/4 tsp (1 mL) black pepperGrapeseed oil for grilling6 whole grain buns (optional)1 large avocadoJuice of 1/2 lime2 Tbsp (30 mL) finely chopped cilantro1/4 tsp (1 mL) cayenne, or to taste1 medium-sized tomato, seeded and chopped

    Add black beans to food processor container and blend until broken down but not completely smooth. You can also use a potato masher. Add rice, carrot, flaxseed, egg, 1 garlic clove, mustard, cumin, 1/4 tsp (1 mL) salt, and black pepper; pulse until well combined. Form mixture into 6 equal-sized patties.

    Preheat grill to medium. Brush burgers with oil and grill for 5 minutes per side, or until they have developed a crispy crust. If using buns, heat them on the grill for 1 minute, or until toasted.

    In small bowl, mash together avocado, lime juice, 1 garlic clove, cilantro, cayenne, tomato, and remaining salt. Serve black bean burgers topped with guacamole.

    Serves 6.

    Each serving contains: 263 calories; 12 g protein; 10 g total fat (1 g sat. fat, 0 g trans fat); 35 g total carbohydrates (2 g sugars, 13 g fibre); 221 mg sodium


    Back in black

     

    Black beans are an excellent meat substitute. These little black beauties contain high amounts of protein and iron. They’re an excellent source of energy for vegetarians who may have difficulty obtaining enough of these important nutrients in their diet.

    source: "Veggie Burgers", alive #370, August 2013

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    Black Bean Rice Burgers with Guacamole

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