Black Bean Rice Burgers with Guacamole
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
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 »
Farro, Lentil, and Vegetable Soup
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Sheet Pan Golden Tofu Medley
This easy, yet impressive, vegan dinner is packed with oven-roasted flavour and proves that creating satisfying weeknight plant-based meals is entirely possible. If working with a small oven with only room for one sheet at a time, you can prepare the tofu and vegetables in batches separately.