I know, eating heart healthy is hard. You just. You love meat way too much, you can’t give it up. I know the feeling. Like a meatless meal is a deprived, sad, flavorless, unsatisfying sounding situation, right? Well- these burgers and fries.. you’ll never look back. Welcome to the earth shattering world of f*ing BOMB healthy food!!
BBQ Black Bean Burgers
- 1 cup cooked brown rice
- 1 cup raw walnuts
- 1/2 Tbsp unrefined coconut oil or olive oil
- 1/2 white onion, finely diced
- 1/3 cup mushrooms, roughly chopped
- 1-2 garlic cloves, minced
- 1 Tbsp each: chili powder, cumin, and paprika
- 1/2 tsp each: salt and black pepper
- 1 Tbsp maple syrup
- 1 1/2 cups cooked black beans, well rinsed, and drained
- 1/3 cup ground rolled oats (throw some oatmeal in the blender)
- 3-4 Tbsp vegan BBQ sauce (reach for one without high fructose corn syrup that has <140 mg sodium per serving)
- Preheat oven to 350*F and line a baking sheet with parchment paper. (These also work well cooked on skillet or grill)
- If your brown rice isn’t cooked yet, I have learned in my nutrition classes that vitamins are lost when cooked in excess water or when water is drained off. Thiamin, (aka vitamin B1) is lost as temperature or pH rises but it is more heat stable in acid, so it would be a good idea to cook rice with some lemon or lime juice, adding acidity to help retain nutrient content. Cook in amount of water that will be absorbed during cooking : 1 cup rice, use 2 cups of water.
- Heat a skillet over medium with 1/2 Tbsp oil, onion, garlic, and mushrooms. Saute for 3-4 minutes, until onions are translucent. Remove from heat and set aside.
- To a high speed blender or food processor, add walnuts, chili powder, cumin, paprika, salt, pepper, and blend until smooth, but not butter.
- To a large mixing bowl, add drained black beans and mash well with a fork (nice work out, takes about 3-5 minutes, if you don’t feel the burn, you ain’t doing it right! Gotta love it.) Leave some whole beans for good texture though.
- Add cooked rice, spice-walnut mixture, sauteed onion mushroom garlic mix, maple syrup, ground oats, BBQ sauce, and mix thoroughally with a wooden spoon until moldable dough forms. If too dry, add a tad more BBQ sauce, if too moist, add more ground oats. Taste and adjust seasoning as you’d like.
- For larger burgers, divide into 5 patties (~1/2 cup in size) or form 10 smaller burgers (~1/4 cup in size). To help form the patties, line your 1/2 or 1/4 measuing cup with plastic wrap and pack with burger mix. Press down to pack firmly, then lift out by the plastic wrap’s edge, and use hands to flatten slightly on the parchment paper, forming a 3/4 inch thick patty.
- Bake for about 15-20 minutes on each side for a total of 30-40 minutes cooking time.
- Serve over a toasted bun with kale, super thinly sliced cucumber and red onion, avocado, and another drizzle of BBQ sauce. The cooling cucumber and avocado complement the heat from the BBQ sauce deliciously.
|Based on one out of five burgers made:|
|Protein||10 grams (1 egg has ~6 grams)|
|Carbohydrate||37 grams (2.5 diabetic exchanges)|
|Total Fat||18 grams of healthy plant based fat!|
^estimation based on USDA’s http://www.supertracker.com