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Vegan: Black Bean Burgers

Source of Recipe

"The Friendly Vegan Cookbook" by Michelle Cehn and Toni Okamoto


Recipe Introduction

"Made with a base of black beans, brown rice, and sunflower seeds, this protein-packed burger is a healthy and satisfying alternative to store-bought vegan burgers. It's best cooked on a skillet (rather than a grill), but we kept the spirit of the outdoor dining experience alive by adding smoky-sweet barbecue sauce to the recipe."

List of Ingredients

â—¦ 1 cup raw unsalted sunflower seeds (no shells)
â—¦ 1 tablespoon chili powder
â—¦ 1 ½ tablespoons ground cumin
â—¦ 1 teaspoon smoked paprika
â—¦ ½ teaspoon salt
â—¦ ¼ teaspoon ground black pepper
â—¦ 1 tablespoon packed brown sugar
â—¦ ½ tablespoon olive oil, plus additional for cooking
â—¦ ½ medium yellow onion, finely diced
â—¦ 2 large cloves garlic, minced
â—¦ 1 ½ cups cooked black beans, drained, rinsed, and patted dry
â—¦ 1 cup cooked brown rice
â—¦ â…“ cup panko bread crumbs
â—¦ ¼ cup barbecue sauce

Burger fixings:
â—¦ Burger buns
â—¦ Fresh greens
â—¦ Sliced tomato
â—¦ Sliced red onion
â—¦ Sliced avocado
â—¦ Vegan mayo or barbecue sauce


Recipe

Heat a skillet over medium heat. Pour the sunflower seeds into the skillet and toast them, stirring frequently, for about 5 minutes, until they are golden brown. Allow to cool, and then tip them into a blender or food processor with the chili powder, cumin, paprika, salt, pepper, and brown sugar. Blend on high to create a coarse powder.

Heat the olive oil in a large skillet over medium-high heat. Add the onion and garlic, and sauté for 3 to 4 minutes, until the onion becomes translucent.

In a large bowl, mash the black beans using a potato masher or a fork. Add everything else—the cooked rice, sunflower seed mixture, sautéed onion, panko bread crumbs, and barbecue sauce—to the bowl with the mashed beans. Mix until a pliable dough forms. Using your hands, press the dough into about six ¾-inch-thick patties.

Coat the skillet with olive oil and set it over medium heat. Add the burger patties and cook for 4 to 5 minutes on each side, until well browned. Serve with your favorite burger fixings.

Makes 6 burgers