Delicious, Grill-Able Vegan Burgers


I have two hard-core carnivores at home and this burger passed the test!  13 g protein, 8 g fibre, 16 g fat, 1 g saturated fat. 

Sun is finally out! And if you haven’t already, time to finally fill that propane tank. While you’re at it, why don’t you grab a can of black beans, some brown rice and mix some truly delicious vegan burgers.

The recipe calls for walnuts, black beans and brown rice as the base. But you can substitute! Try the recipe once, figure out what you like (and what you don’t like) and take it from there.

  • walnuts for pecans or bread crumbs
  • black beans for white Romano beans or chick peas
  • add diced mushrooms

This recipe was adapted from minimalistbaker.com. This is an excellent source for vegan recipes. All the recipes are well written and well tested.

As a callback to my high school days, enjoy May 2-4 weekend!

Adios,

Lisa

dried blackbeans, walnuts, soybeans and brown rice

Delicious, Grill-able Vegan Burger

You can whip these up in under 30 minutes! They're healthy and really tasty and are open to substitutions.
Print Recipe
Cuisine Vegan

Ingredients
  

  • Ingredients:
  • 1 cup cooked brown rice see notes for how to make perfect brown rice
  • 1 cup raw walnuts (you can substitute pecans bread crumbs or panko crumbs)
  • 1/2 Tbsp avocado or Olive oil plus more for cooking
  • 1/2 medium white onion you want 3/4 cup
  • 1 Tbsp each chili powder cumin powder, and smoked paprika
  • 1/2 tsp each sea salt and black pepper plus more for coating burgers
  • 1-2 tablespoons of finely grated beet
  • 1 Tbsp brown sugar or coconut sugar
  • 1 1/2 cups cooked black beans (well rinsed drained and patted dry)
  • 1/3 cup panko bread crumbs you could also use gluten free bread crumbs
  • 3-4 Tbsp BBQ sauce
  • Homemade Smokey Barbeque Sauce
  • 1 1/2 cups of ketchup
  • 1-2 teaspoons of chipotle powder
  • 1- 2 teaspoons of chili powder
  • 2 teaspoons of cumin
  • 1 tablespoon of molasses
  • 4-6 cloves of garlic finely chopped
  • 2 tablespoons of brown sugar
  • 2-3 tablespoons of pureed smoked chipotle peppers La Costena is readily found at No Frills
  • Salt and Pepper to taste
  • 1 teaspoon of liquid smoke optional

Instructions
 

  • 1. Heat skillet over medium heat. Once hot, add raw walnuts and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool and move onto the next step.
  • 2. In the meantime, heat the same skillet over medium heat. Once hot, add oil and onion and grated beet. Season with a bit of salt and pepper and sautée for 3-4 minutes, or until fragrant, soft, and translucent. Remove from heat and set aside.
  • 3. Blend the cooled walnuts with chili powder, cumin, smoked paprika, salt, pepper and sugar and until grainy.
  • 4. Place your black beans (either cooked from dry or canned black beans onto a paper towel. Cover with another paper towel and blot until dry. Transfer to a bowl and mash with a fork (or your fingers) and leave some of the black beans still intact.
  • 5. Combine cooked rice, walnut mixture, onion, bread crumbs and barbeue sauce. Mix thoroughly with a spoon or combine with your hands. If it feels too try or crumbly, add a bit more barbecue sauce. If it's too wet, add more bread crumbs or Panko. You need to be able to form patties that will hold together. Feel free to taste it and add more spices/salt/pepper/barbecue sauce.
  • 6. You can make 5 large burgers (about 1/2 cup each) or 10 smaller ones (1/4 cup each)
  • 7. If you are grilling these on the barbecue, brush the surface with oil to prevent sticking. If you are pan frying, put enough oil to cover the bottom of the pan. Set the temperature of the grill or pan to medium.
  • 8. Cook the burgers for a couple of minutes on each side. Turn regularly to make sure they aren't sticking.
  • Serve with your favourite buns or toppings.

Notes

How to make the perfect pot of brown rice.
Fill a large pot (that has a tightly fitting lid) with 12 cups of cold water and a tablespoon of salt and bring to a boil. Take 1 cup of brown rice (short or long grain) and rinse it under cold water for a minute. Once the pot of water is boiling, add the rice. Cook for 30 minutes uncovered. Stir once or twice with a fork. After 30 minutes, taste it. It should be mostly cooked. Drain and return to the pot. Cover with lid and allow to steam for 10-15 minutes. Fluff with a fork.
This recipe was taken from saveur.com
How to make Barbecue Sauce
Place all ingredients into a blender or put in a bowl and emulsify with a hand blender. Taste and adjust accordingly.
Keyword barbecue, beans, black beans, burgers, canada's food guide, easy dinner, grill, healthy eating, high fibre, legumes, panko, plant-based protein, pulses, summer barbecue, summer cooking, vegan burgers, vegetarian burgers, vegetarian dinner, walnuts
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