Grillable Veggie Burger _ Black Bean Sunflower Seed Burger
User Reviews
4.9
42 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
35 mins
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Total Time
45 mins
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Servings
5
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Calories
269 kcal
-
Cuisine
Vegan
Grillable Veggie Burger _ Black Bean Sunflower Seed Burger
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Grillable Veggie Burger. No Nuts. Easy Black Bean Burger with Veggies and spices. Pan fry, Bake or Grill. Serve with BBQ Sauce and other fix ins. Vegan Burger Recipe. Gluten-free option. Nut-free. Soy-free option Makes 6 to 7 patties
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Ingredients
- 1/2 cup sunflower seeds or pepitas or heaping 1/2 cup nuts such as walnuts or pecans if you are ok with nuts
- 1 tsp coriander seeds
- 1/4 tsp fennel seeds optional
- 1 tsp neutral cooking oil generic cooking oil
- 1 onion large
- 1 hot green chile finely chopped or 2 tbsp green bell pepper
- 1/2 tsp smoked paprika
- 1.5 tsp Old Bay seasoning Or 2 tsp cajun/taco/chili powder blend of choice + 1/2/ tsp garlic powder
- 1.5 tsp garlic powder
- 1.5 tsp oregano
- 1 cup rice I prefer white in these patties, cooked, brown or white
- 15 oz black beans or 1.5 cups cooked, drained well
- 3/4 tsp salt more or less depending on if the beans and rice are salted
- 1 tbsp lemon juice
- 2 to 3 tbsp BBQ sauce
- 1.5 tbsp flax seed meal
- 1/4 cup breadcrumbs use gluten-free if needed
- 2 tbsp flour use rice flour or chickpea flour for gluten-free, or more
Toppings:
- tomato onion slices, slices
- sprouts or baby greens
- BBQ sauce mustard, ketchup etc
Instructions
- Toast the seeds on a skillet over medium heat for 3 to 4 minutes. Stir occasionally to avoid burning. Add the coriander seeds and fennel seeds after 2 mins of toasting and mix in. Take off heat and set aside to cool.
- Make the smoky caramelized onions: Heat oil in a skillet over medium heat. Add onion , green chile, 1/4 tsp salt and 1/4 tsp sugar. Cook for 5 minutes. Stirring occasionally. Add 1/2 tsp smoked paprika and mix. cook for a minute. Add a good splash of water and continue to cook for another 3 to 4 mins. then use.
- In a food processor, add the seeds and spices. Add the seasoning, garlic and cayenne if using for additional heat and process until coarse meal.
- Add the rice and 1 cup of black beans, salt, 3 - 4 tbsp of the smoky caramelized onions, lemon juice, flaxmeal, bbq sauce. Process until most of the beans have broke down.
- Transfer the mixture to a bowl. Mix in the breadrumbs, flour, remaining black beans. Taste and adjust salt, heat and seasoning. Add more is needed and mix in. Add more flour if needed. I usually add some cayenne if using old bay seasoning. Chill for 10 minutes in the fridge.
- Shape into patties using a cookie cutter (press mixture into a cookie cutter until packed. Tap to release. Even out the top). Heat up the grill over medium heat. When hot, grill for 3 to 5 mins per side. Or pan fry in a skillet over medium heat with a little oil.
- Dress with the smoky caramelized onion, tomato slices, bbq sauce or ketchup and mustard, or vegan ranch.
Notes
- To make the patties gluten-free use gluten-free breadcrumbs and rice flour or chickpea flour.
- To make the patties soy-free, use soy-free bbq sauce
- For variation: Add zest of half a lemon with the lemon juice. Use ketchup + sriracha instead of bbq sauce.Add more smoked paprika for smokier onions.
Nutrition Information
Show Details
Calories
269kcal
(13%)
Carbohydrates
35g
(12%)
Protein
10g
(20%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Sodium
486mg
(20%)
Potassium
447mg
(10%)
Fiber
9g
(36%)
Sugar
1g
(2%)
Vitamin A
110IU
(2%)
Vitamin C
5.3mg
(6%)
Calcium
74mg
(7%)
Iron
3.4mg
(19%)
Nutrition Facts
Serving: 5Serving
Amount Per Serving
Calories 269 kcal
% Daily Value*
| Calories | 269kcal | 13% |
| Carbohydrates | 35g | 12% |
| Protein | 10g | 20% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Sodium | 486mg | 20% |
| Potassium | 447mg | 10% |
| Fiber | 9g | 36% |
| Sugar | 1g | 2% |
| Vitamin A | 110IU | 2% |
| Vitamin C | 5.3mg | 6% |
| Calcium | 74mg | 7% |
| Iron | 3.4mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.9
42 reviews
Excellent
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