This versatile recipe for whole foods spicy black bean veggie burgers takes a bit of time, but the end result is well worth it. It's a great way to use leftover grains and beans! We make them in batches because they freeze really well: just wrap in butcher paper with waxed paper in between the burgers. They are a great easy meal, and rich in iron because of the beets (which, by the way, you can't taste). In a pinch, substitute organic canned beans for fresh cooked, and be creative! Try making these with a variety of chopped vegetables, and herbs. Serve with a simple salad and you've got a delicious and satisfying meal.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Ingredients:
- 2 tablespoons olive oil, plus additional for frying the burgers
- 1 small sweet onion, chopped
- 1 clove garlic, chopped
- 6 shiitake or cremini mushrooms, chopped
- 1 beet, peeled and grated
- 1 carrot, grated
- 1 tablespoon tomato paste
- 1/2 teaspoon dry mustard powder
- 2 pinches of sea salt
- 1/2 teaspoon cayenne pepper
- 1 teaspoon ground cumin
- 1 teaspoon chopped fresh thyme
- 1 tablespoon dark molasses or raw honey (optional)
- 1/2 cup gluten free rolled oats or oat bran
- 2 cups drained, cooked black, red, or white beans, or chickpeas
- 1 cup cooked brown rice, millet, or quinoa
Preparation:
Heat oil in a sauté pan over medium flame. Add onion, garlic, mushrooms, carrots and beets and cook 7 minutes, until onions are translucent and the mixture is tender and quite dry.
Add the tomato paste, mustard, sea salt, cayenne, thyme and molasses, and cook two minutes more. Remove the mixture from heat and let cool for about ten minutes.
Place oats in a food processor and grind to a coarse powder.
Add the cooked vegetable mixture, beans and rice and pulse until the mixture just holds together, but still has some texture. If the mixture seems very wet, add more oats (up to ¼ cup) until the mixture binds together and can be handled. Adjust seasoning if needed.
Form the vegetable-bean mixture into 4-6 patties.
Cook the burgers over medium high heat until well-browned and crispy, about 4 minutes on each side.
Serves 4-6
Copyright 2012 by Jen Hoy
