Serves 6
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 wholegrain rice
1 medium-sized carrot, shredded
1/3 cup (80 ml) ground flaxseed
1 large free-range egg
2 garlic cloves, finely 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
1 large avocado
Juice of 1/2 lime
1 1/2 Tbsp (30 ml) finely chopped coriander
1/4 tsp (1 ml) cayenne pepper, or to taste
1 medium-sized tomato, seeded and chopped
6 organic wholegrain buns (optional)
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 barbecue to medium. Brush burgers with oil and cool for 5 minutes per side, or until they have developed a crispy crust. If using buns, heat them on the barbecue for 1 minute, or until toasted.
In small bowl, mash together avocado, lime juice, 1 garlic clove, coriander, cayenne pepper, tomato and remaining salt. Serve black bean burgers topped with guacamole.
Each serving contains: 1101 kilojoules; 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
source: "Vegie Burgers", alive Australia #18, Summer 2013
Ever thought about making burgers as an appetizer or as a potluck meal for friends and family? Try making your favourite burger into bite-sized portions. They might be small in size, but they won’t be small in flavour. These burgers also pair well with a Greek salad for a delicious mid-week lunch or dinner. Fresh is best Squeeze fresh lemon on patties while cooking to give them the fresh zing of citrus.
What worldwide vacation is complete without a stop in Italy? Dad won’t miss the meat in this flavourful mushroom alternative complete with Italian spices and a zesty vegetable tapenade. Portobellos have a uniquely “meaty” texture and act as a sponge to lock in loads of flavour. This meaty plant-based burger is sure to become a favourite—even with any meat-lovers in your life. Custom-made! Don’t be afraid to customize your burger buns to fit your patties. If your bun’s too big, trim off excess and save the trimmed bits of bread, but don’t discard. Instead, cut into small cubes; drizzle with some olive oil, sea salt, and seasonings of choice; bake at 350 F (180 C) for 10 to 15 minutes, and you’ll have delicious homemade croutons for use in soups and salads throughout the week.
Next stop, Asia! This shrimp burger combines classic Asian flavours with unique toppings for rich umami flavour with the saltiness of the ocean. Whether served on a bun or over rice in a more traditional Asian-style meal, try some unique miso yogurt or wasabi mayo dressing for a fabulous flavour bomb. Keep those burgers juicy Place raw patties on a plate or tray, and cover and freeze or refrigerate for 15 to 30 minutes to keep them together and to lock in moisture.
While on your burger journey, visit Jamaica, where you’ll find the spicy jerk flavours native to this beautiful island. Maple syrup adds a unique, sticky sweetness, while fresh lime juice highlights the fresh, tangy flavours of the Caribbean. Try making your own jerk seasoning or purchase store-bought for an easy shortcut.