0 from 3 votes
Freekeh Bean Burgers with Harissa Onions
Middle Eastern-inspired veggie burgers made with cracked freekeh and pinto beans.
Prep Time
20 mins
Cook Time
20 mins
Total Time
45 mins
Servings: 4 -6 burgers
Calories: 309 kcal
Course:
Main Course
Cuisine:
American , Middle Eastern
Ingredients
- 1 ½ cups cooked pinto beans or one 15-ounce can
- ½ cup cracked freekeh cooked according to package instructions
- 2 cloves garlic minced
- ¼ cup shredded carrot
- ¼ cup sliced green onions
- 1 tablespoon za'atar
- 1 teaspoon ground cumin
- salt and pepper to taste
- 1 egg lightly beaten
- 1 tablespoon olive oil
- 1 large onion thinly sliced
- 1-2 teaspoons harissa
- 1 batch Smoky Garlic Aioli
- 4-6 hamburger buns
- baby spinach leaves for serving
Instructions
- Preheat oven to 350ºF.
- Place the beans in a large bowl and use a wooden spoon or potato masher to mash them slightly—they shouldn't be completely mashed, but there should be very few left intact when you're finished. Stir in the freekeh, garlic, carrot, and green onions. Season with the za'atar 1 teaspoon at a time, tasting to get the right amount. (Since za'atar mixtures can vary, it's hard to give an exact number, but I ended up using a full tablespoon.) Stir in the cumin and salt and pepper to taste, then fold in the egg.
- Form the burger mixture into 4 large patties (for large hamburger buns) or 6 small patties and place them on a parchment paper-lined baking sheet, shaping them on the sheet to make sure they're round and well-formed. Spray the tops with an oil mister (or brush them with a small amount of olive oil) and bake for about 25 minutes, or until lightly browned and slightly crispy on the edges.
- While the burgers are in the oven, heat the olive oil in a large skillet over medium heat. Add the onion and a pinch of salt; cook until browned, 8-10 minutes. Stir in the harissa, starting with 1 teaspoon (or a half teaspoon if you're not a fan of spicy food) and adding more to taste.
- To assemble the burgers, place each patty on a bun and top them with onions, aioli, and spinach leaves.
Cup of Yum
Nutrition Information
Calories
309kcal
(15%)
Carbohydrates
50g
(17%)
Protein
13g
(26%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
3g
Trans Fat
1g
Cholesterol
41mg
(14%)
Sodium
431mg
(18%)
Potassium
358mg
(10%)
Fiber
7g
(28%)
Sugar
6g
(12%)
Vitamin A
1512IU
(30%)
Vitamin C
6mg
(7%)
Calcium
161mg
(16%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4-6 burgers
Amount Per Serving
Calories 309
% Daily Value*
| Calories | 309kcal | 15% |
| Carbohydrates | 50g | 17% |
| Protein | 13g | 26% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 1g | 50% |
| Cholesterol | 41mg | 14% |
| Sodium | 431mg | 18% |
| Potassium | 358mg | 8% |
| Fiber | 7g | 28% |
| Sugar | 6g | 12% |
| Vitamin A | 1512IU | 30% |
| Vitamin C | 6mg | 7% |
| Calcium | 161mg | 16% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.