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).
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