bbq black bean & brown rice burgers Brown rice burger, Food, Veggie burger from www.pinterest.com
Description
If you're looking for a vegan burger recipe that's both delicious and nutritious, then this bean and rice burger recipe is the perfect choice for you. It's packed with protein and fiber, and it's also gluten-free, making it a great option for people with dietary restrictions.
Prep Time
The prep time for this recipe is around 20 minutes.
Cook Time
The cook time for this recipe is around 30 minutes.
Ingredients
Here are the ingredients you'll need for this recipe: - 1 can of black beans - 1 cup of cooked brown rice - 1/2 cup of chopped onion - 1/2 cup of chopped bell pepper - 1/4 cup of chopped fresh cilantro - 1/4 cup of gluten-free bread crumbs - 2 tablespoons of olive oil - 1 teaspoon of ground cumin - 1/2 teaspoon of chili powder - Salt and pepper to taste
Equipment
You'll need the following equipment for this recipe: - Mixing bowl - Fork or potato masher - Baking sheet - Parchment paper - Spatula
Method
Follow these steps to make the bean and rice burgers: 1. Preheat your oven to 375°F. 2. Drain and rinse the black beans, and then mash them with a fork or potato masher in a mixing bowl. 3. Add the cooked brown rice, chopped onion, chopped bell pepper, chopped cilantro, gluten-free bread crumbs, olive oil, ground cumin, chili powder, salt, and pepper to the mixing bowl, and mix everything together until well combined. 4. Use your hands to form the mixture into burger-shaped patties, and place the patties onto a baking sheet lined with parchment paper. 5. Bake the burgers in the preheated oven for around 25-30 minutes, or until they're golden brown and crispy on the outside. 6. Use a spatula to carefully remove the burgers from the baking sheet, and serve them on buns with your favorite toppings.
Notes
- You can use any type of beans you like for this recipe, such as kidney beans or chickpeas. - If you don't have gluten-free bread crumbs, you can make your own by toasting gluten-free bread and then grinding it into crumbs in a food processor. - You can also pan-fry the burgers instead of baking them if you prefer.
Nutrition Info
Here's the nutrition information for this recipe (per burger): - Calories: 220 - Fat: 7g - Protein: 8g - Carbohydrates: 34g - Fiber: 6g - Sugar: 2g - Sodium: 150mg
Recipe Tips
- To make the burgers even more flavorful, you can add some garlic powder, smoked paprika, or nutritional yeast to the mixture. - If you're not vegan, you can also add an egg to the mixture to help bind everything together. - You can freeze the burgers for later use by wrapping them individually in plastic wrap and then placing them in a freezer bag. To reheat, simply bake them in the oven at 375°F for around 20 minutes.
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