Black Bean Rice Burgers with Guacamole
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.
3 cups (750 mL) cooked or canned black beans, rinsed and drained
1 cup (250 mL) cooked whole grain rice
1 medium-sized carrot, shredded
1/3 cup (80 mL) ground flaxseed
1 large free-range egg
2 garlic cloves, chopped
2 tsp (10 mL) Dijon mustard
1 tsp (5 mL) ground cumin
1/2 tsp (2 mL) sea salt, divided
1/4 tsp (1 mL) black pepper
Grapeseed oil for grilling
6 whole grain buns (optional)
1 large avocado
Juice of 1/2 lime
2 Tbsp (30 mL) finely chopped cilantro
1/4 tsp (1 mL) cayenne, or to taste
1 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
Black Bean Rice Burgers with Guacamole
Directions
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Salmon Tacos with Red Cabbage and Orange Slaw with Lime Yogurt
These mildly spiced salmon tacos served with sweet and spicy pumpkin seeds will bring a party together. Make a small quantity of salmon go further when you pair it with a fresh red cabbage slaw featuring citrus and cilantro. Drizzled with some bright lime yogurt, the flavours come together perfectly. Sustainability status Wild salmon from the Pacific Northwest and Alaska are considered among the most sustainable, as the fishery is subject to limited harvests. With salmon stocks in decline, supporting managed fisheries such as these can help maintain populations into the future. That may also mean eating salmon less often than we do now. Salmon is a favourite Salmon is the most popular variety of fish in Canada and the second most popular in the US.
Mussels with Tomato, Saffron, and Fennel
B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.
Open-Faced Shrimp Sandwich with Celery, Radish, and Sunflower Shoots
The delicate flavour of shrimp is highlighted with just a touch of lemon and a hint of mustard, while radish and celery give some fresh crunch to this dish. Eat it in lettuce cups, on top of greens, or served on whole grain bread for a filling snack. Sustainability status Both wild and farmed shrimp can be sustainable depending on where they’re caught and how they’re raised. See our article “Sea Change” for more information about choosing ethical shrimp.
Steamed Pacific Halibut Packets with Kale, Grape Tomatoes, and Garlic Lemon Chili Oil
Steaming fish in parchment-paper packets, also known as cooking en papillote , is a classic technique that allows you to cook all your vegetables and fish at the same time in a quick, easy, and convenient way. Flavours of lemon, garlic, and spicy dried chili make this a simple, yet showstopping meal. Sustainability status Wild-caught Pacific halibut has Ocean Wise and Marine Stewardship Council certifications and is fished using longlines, which is a more selective method of fishing that results in less bycatch. Prep party Involve family or guests in the prep and have everyone make their own packet. Once you’ve mastered the technique, it’s easy to change up the ingredients. Make sure you select vegetables that will cook at the same rate as the fish.