Main Dishes
Calories
261
Sodium
219mg
9% DV
Fat
7g
12% DV
Protein
11g
23% DV
Carbs
37g
12% DV
Fiber
9g
39% DV
Smokey Black Bean Burgers
December 14, 2014
171
You won't miss the meat with these perfect meatless burger patties: Smokey with just the right blend of spices, and packed with healthful black beans and finely chopped veggies. Patties grill well on a griddle and are freezer friendly!
16
INGREDIENTS
The Patty Fixings
1 1/3 cups re-fried black beans*
1 1/3 cups black beans whole, cooked, rinsed and drained*
1/4 cup pre-cooked quinoa**
1/4 cup quick-cooking steel cut oats (dry, not cooked)
3/4 cup ground flax seed
1/2 cup rice flour
3/4 cup finely chopped red onion, divided
3/4 cup finely chopped mushrooms
1/3 cup finely chopped red pepper
1/3 cup finely chopped yellow pepper
1/3 cup grated carrot
1/3 cup finely chopped olives
1/3 cup chopped walnuts
1/3 cup chopped raw sunflower seeds
1 1/2 teaspoons minced garlic
1/4 teaspoon liquid smoke (all-natural mesquite flavor)
1 1/2 tablespoons Worcestershire sauce
1 tablespoon olive oil
* Feel free to use one 15 or 16 ounce can of beans and re-fried beans if you don't want to make these from scratch.
** I like to cook up a batch of quinoa and keep it in my fridge to use in several recipes throughout the week. Feel free to skip this ingredient if you wish, it won't change the final product at all.
The Seasonings
(feel free to adjust any of these according to taste)
3 1/2 teaspoons cumin
1 teaspoon chopped fresh oregano
1 teaspoon fresh thyme
1/2 teaspoon dried rubbed sage
3/4 teaspoon crushed dried red peppers
1/2 teaspoon dried thyme
1/2 teaspoon Italian seasoning mix
3/4 teaspoon sea salt
1 teaspoon garlic salt
1 teaspoon chili powder
1/4 teaspoon fresh ground pepper
The Patty Fixings
1 1/3 cups re-fried black beans*
1 1/3 cups black beans whole, cooked, rinsed and drained*
1/4 cup pre-cooked quinoa**
1/4 cup quick-cooking steel cut oats (dry, not cooked)
3/4 cup ground flax seed
1/2 cup rice flour
3/4 cup finely chopped red onion, divided
3/4 cup finely chopped mushrooms
1/3 cup finely chopped red pepper
1/3 cup finely chopped yellow pepper
1/3 cup grated carrot
1/3 cup finely chopped olives
1/3 cup chopped walnuts
1/3 cup chopped raw sunflower seeds
1 1/2 teaspoons minced garlic
1/4 teaspoon liquid smoke (all-natural mesquite flavor)
1 1/2 tablespoons Worcestershire sauce
1 tablespoon olive oil
* Feel free to use one 15 or 16 ounce can of beans and re-fried beans if you don't want to make these from scratch.
** I like to cook up a batch of quinoa and keep it in my fridge to use in several recipes throughout the week. Feel free to skip this ingredient if you wish, it won't change the final product at all.
The Seasonings
(feel free to adjust any of these according to taste)
3 1/2 teaspoons cumin
1 teaspoon chopped fresh oregano
1 teaspoon fresh thyme
1/2 teaspoon dried rubbed sage
3/4 teaspoon crushed dried red peppers
1/2 teaspoon dried thyme
1/2 teaspoon Italian seasoning mix
3/4 teaspoon sea salt
1 teaspoon garlic salt
1 teaspoon chili powder
1/4 teaspoon fresh ground pepper
Step 1: Prepare the beans. You can use canned whole black beans and re-fried beans if you wish. However, if you prefer homemade from dry beans, simply cook according to package directions. Once cooked,...
See the full directions on my site
See the full directions on my site
Nutritions
Calories
261
Sodium
219mg
9% DV
Fat
7g
12% DV
Protein
11g
23% DV
Carbs
37g
12% DV
Fiber
9g
39% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 1g 5%
Polysaturated Fat 1g 6%
Monosaturated Fat 5g 35%
Cholesterol 1mg 0%
Sodium 219mg 9%
Potassium 607mg 17%
Protein 11g 23%
% DAILY VALUE*
Total Carbohydrate
Fiber 9g 39%
Sugar 1g 3%
Vitamin A 304IU 6%
Vitamin B6 0.49mg 24%
Vitamin C 3mg 5%
Calcium 105mg 10%
Iron 2mg 15%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
