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
◦ 1 cup raw unsalted sunflower seeds (no shells)
◦ 1 tablespoon chili powder
◦ 1 � tablespoons ground cumin
◦ 1 teaspoon smoked paprika
◦ � teaspoon salt
◦ � teaspoon ground black pepper
◦ 1 tablespoon packed brown sugar
◦ � tablespoon olive oil, plus additional for cooking
◦ � medium yellow onion, finely diced
◦ 2 large cloves garlic, minced
◦ 1 � cups cooked black beans, drained, rinsed, and patted dry
◦ 1 cup cooked brown rice
◦ ⅓ cup panko bread crumbs
◦ � cup barbecue sauce
Burger fixings:
◦ Burger buns
◦ Fresh greens
◦ Sliced tomato
◦ Sliced red onion
◦ Sliced avocado
◦ 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 saut� 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, saut�ed 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 �-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
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