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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

    ◦ 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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