Spicy Black Bean Kale Veggie Burgers

the veggie burger
Veggie burgers can be found in most grocery stores today but their usually not cheap. Sometimes their not even that good. Making your own is the real way to go and can help you save money while feeding your family something healthy. These super food vegan burgers are not only juicy, spicy, and loaded with fiber, the combined rice and beans provide complete protein with all the essential amino acids. They also serve up a good serving of vegetables with the kale, mushrooms, and bell peppers.

Ingredients

  • 1 can organic black beans, drained
  • 1 cup organic rolled oats
  • 6 large dinosaur kale leaves, stemmed
  • 1/4 cup cooked brown rice
  • 1 cup minced yellow bell pepper
  • 1 cup minced portobello mushrooms
  • 1/2 cup minced red onions
  • 1 large minced jalapeno
  • 2 limes, juiced
  • 2 tablespoons tomato paste (not sauce)
  • 2 tablespoons nutritional yeast
  • 1 tablespoon minced garlic
  • 1 tablespoon dried onion flakes
  • 1 teaspoon each paprika and turmeric
  • 1/2 teaspoon black pepper
  • dash of Himalayan pink salt

Instructions

  1. Drain the black beans in a filter bowl for a minimum of 5 minutes. Shake it periodically to make sure all the beans are thoroughly drained. This is important if you don’t want mushy burgers.
    drained beans
  2. In the meantime, juice the limes and chop the kale to roughly 1/2 inch chopped pieces. Pour the lime juice and a few dashes of salt into a bowl with the kale. Gently “tenderize” it with your hands for about 30 seconds until the kale is completely soaked. Set aside allowing it to marinate. This process allows the kale to cook easily in the veggie burgers.
    kale
  3. Mince the bell pepper, mushrooms, onions, and jalapeno. The yellow bell pepper gives a hint of sweetness and texture to the burgers. Mincing your veggies here helps to keep them in form once they start cooking. The last thing you want are heavy pieces breaking off.
    minced veggies
  4. Now we add the beans into another bowl and smash them with a bean masher. They should end up somewhat dry yet creamy.
    smashing beans
  5. Next, add in the tomato paste, garlic, yeast, onion flakes, paprika, turmeric and pepper. The tomato paste gives the “meat mixture” another dimension of flavor, plus it adds a boost of lycopene! If your using store bought minced garlic, try to avoid adding in the juice and drain it from your tablespoon.
    seasoningmixture
  6. With washed hands, gently mix the burger batter until everything is blended. If you’ve ever made regular hamburgers, most people use their hands so nothing different here. This will season up those beans very nicely!
    veggie burger mixture
  7. Next, collect all the kale from the bowl and gently squeeze out the lime juice. Add it into the mixture along with the rolled oats and the rice. Blend and work everything in with your hands for a few minutes and then form your burgers .
  8. Place a frying pan on medium heat sprayed with olive oil and cook the burgers for about 15-20 minutes. Important, make sure to cover the pan to keep the juices sealed in!
    veggie burgers
  9. Avoid flipping your patties too many times. Two or three times is plenty and will help to keep them intact. Allowing them too cool down first before serving also helps.
    cooked burgers

This recipe makes about 7 vegan burgers. Serve on your choice of whole grain or gluten free bread, Enjoy! 🙂

brgrdone2

me cooking
by Lupita Ronquillo, holistic nutrition writer

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s