Grillable Veggie Burger inspired by Minimalist Baker
(30 min from start to finish)
The 4th of July is fast approaching. That means parties, decorations, fireworks, and FOOD!! Do you know what you're cooking up yet? Typically the 4th is a day of barbecues and not so healthy food choices, but we have come up with a solution to help maintain your health goals and diets while still enjoying the festivities!
This vegan-friendly burger is hearty, super flavorful, loaded with healthy ingredients, and just seriously tasty. Oh, and did I mention each burger (one of five) has nearly 14 grams of protein?! Trust me, you’re going to be satisfied after eating one of these. Plus, these burgers are perfect for both your veggie loving friends and meat eaters alike. They are packed with flavor and nutrients for everyone to enjoy!
1 cup cooked brown rice
1 cup raw walnuts (or sub bread crumbs)
1/2 Tbsp grape-seed or avocado oil, plus more for cooking
1/2 white onion, finely diced
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 Tbsp coconut sugar (or sub organic brown or muscovado sugar)
1 1/2 cups cooked black beans (well rinsed, drained and patted dry)
1/3 cup panko breadcrumbs (if gluten-free, use gluten-free bread crumbs)
3-4 Tbsp BBQ sauce of your choice
If your brown rice isn’t cooked yet, begin by cooking up some brown rice.
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.
Heat the same skillet over medium heat. Once hot, add 1/2 Tbsp oil and onion. Season with a bit of salt and pepper and sauté for 3-4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.
Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, salt, pepper, coconut sugar, kale powder, maca powder and blend until a fine meal is achieved. Set aside.
To a large mixing bowl, add drained, dried black beans and mash well with a fork, leaving only a few whole beans for texture.
Add cooked rice, spice-walnut mixture, sautéed onion, panko bread crumbs, BBQ sauce, and mix thoroughly for 1-2 minutes, or until a moldable dough forms. If dry, add extra 1-2 Tbsp BBQ sauce. If too wet, add more panko bread crumbs.
Taste and adjust seasonings as needed.
Divide into 5 patties (1/2 cup in size). To help form the patties, line your 1/2 measuring cup with plastic wrap and pack with burger mixture. Press down to pack firmly, then lift out by the plastic wrap’s edge, and slightly flatten with hands to form a 3/4-inch thick patty. Set on a baking sheet or plate for grilling. (For smaller burgers use ¼ cup, making 10 patties)
If grilling, heat the grill at this time, otherwise, heat the same skillet you used earlier to medium heat.
Once skillet is hot, add just enough oil to lightly coat the bottom of your skillet, then add your burgers - only as many as will comfortably fit in the pan. Otherwise, add burgers to the grill and close lid.
Cook for 3-4 minutes or until well browned on the underside, then flip gently. They aren't as firm as meat burgers, but will definitely hold their shape. Reduce heat if cooking/browning too quickly. Cook for 3-4 minutes on other side.
Remove burgers from heat to let cool slightly before serving.
Remember to enjoy this Independence Day, spend time with friends and family, and most of all, be safe around fireworks.