Black Bean Rice Burgers with Rainbow Toppings
Prep Time: 15 minutes
Cook Time: 35 minutes
Total Time: 50 minutes
Servings: 6 patties
Description
Easy baked gluten-free and vegan black bean burgers are made with brown rice, flax seed, and plenty of black beans for a flavourful, solid, easy-to-handle veggie burger.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion diced
- 3 cloves garlic minced
- 1 tablespoon tomato paste
- 300 grams (1 ½ cups) cooked or canned black beans drained and rinsed
- 200 grams (¾ cup) cooked rice preferably day-old
- 1 bunch parsley finely chopped
- 1 tablespoon ground flax seed
- 1 tablespoon apple cider vinegar
- 1 teaspoon sea salt to taste
- ½ teaspoon sweet paprika
- ½ teaspoon smoked paprika
- ½ teaspoon cumin
- ½ teaspoon black pepper
- ¼ teaspoon hot pepper flakes to taste
Instructions
- Heat the oil in a frying pan over low-medium heat. Once hot, add the onion and garlic. Cook for 8 to 10 minutes, stirring occasionally, reducing the heat if it starts to brown too much or stick. Stir the tomato paste and cook for another minute.
- Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper then lightly oil with a little extra olive oil. Set aside.2 tablespoons olive oil, 1 medium onion, 3 cloves garlic, 1 tablespoon tomato paste
- Add the cooked onion mixture to a large mixing bowl with the beans, rice, parsley, flax, vinegar, salt, paprika and smoked paprika, cumin, pepper, and hot pepper. Mix well to combine.300 grams (1 ½ cups) cooked or canned black beans, 200 grams (¾ cup) cooked rice, 1 bunch parsley, 1 tablespoon ground flax seed, 1 tablespoon apple cider vinegar, 1 teaspoon sea salt, ½ teaspoon sweet paprika, ½ teaspoon cumin, ½ teaspoon black pepper, ¼ teaspoon hot pepper flakes, ½ teaspoon smoked paprika
- Take ⅓ of the mixture out of the bowl and puree in a food processor, then return to the bowl. Alternatively, mix with an immersion blender or mash with a potato masher until the mixture holds well and is about one-third pureed.
- Form six burgers. Form balls from the burger mixture, about ⅓ cup each, and flatten into patties about 1.5cm (¾ in.) thick. If it's sticking, rinse your hands and don't dry before continuing. Place the burgers onto the prepared baking sheet and bake for 25 to 30 minutes, carefully flipping at the halfway mark.
- Cool five minutes on the baking sheet before serving with buns and desired toppings.
Notes
* Keep an eye on the burgers close to the end of the baking time - if you cook them for too long they'll become dry.
Storage: if you know that the baked burgers will be too much for you, I recommend storing the unbaked mixture in a sealed container in the refrigerator for up to three days and baking when needed. The cooked burgers tend to dry out a bit when stored.
Freezing: shape the mixture into patties and freeze on a parchment-lined tray until solid, then transfer to an airtight container and freeze for up to a month. Bake from frozen, adding a few minutes extra onto the cooking time.
Nutrition
Serving: 1 | Calories: 169kcal | Carbohydrates: 24g | Protein: 6g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 424mg | Potassium: 343mg | Fiber: 6g | Sugar: 1g | Vitamin A: 1040IU | Vitamin C: 15mg | Calcium: 45mg | Iron: 2mg
Nutrition is provided as a courtesy and is an estimate. If this information is important to you, please have it verified independently.