Frozen veggie burgers are one of my favorite foods to keep on hand for a quick lunch or dinner. Until recently, I’d never bothered to try making my own. I’m glad I did, though –– because the veggie burger recipe you’ll see below totally transcended my expectations. Cooked brown rice and coarsely mashed black beans give these patties structural and nutritional heft; they contain more fiber and lower sodium than several popular store-bought versions. Sautéed mushrooms, onions, and garlic give them a hearty flavor, and a little panko helps to maintain their shape.
You can refrigerate these for up to four days, or until you’re ready to cook. Just separate each patty with a small square of wax paper and stack them in an airtight container before you pop them into the fridge. To freeze them, same deal –– separate and stack with wax paper, then place in an airtight bag or container. They’ll hold in the freezer for up to one month. Thaw them in the fridge or at room temperature, then cook as directed below.
Brown Rice Black Bean Burgers
Serves 4
Cook Time: 20 minutes
Total Time: 1 hour
Ingredients
- 1 cup cooked brown rice, cooled to room temperature
- 1 cup mushrooms, finely chopped
- ½ cup finely chopped onions
- 1 tsp minced garlic
- 4 tsp oil, divided
- 1 (15-oz) can no-salt-added canned black beans, drained
- 2 Tbsp panko or dry breadcrumbs
- ½ tsp salt
- 1/2 tsp cumin
- 1/8 tsp chili powder
Directions
1. Heat 2 tsp oil in a skillet over medium heat. Add mushrooms, onion, and garlic. Cook for 8 minutes, stirring frequently, or until very tender. Remove from heat; let cool.
2. Place drained beans in a large bowl. Mash beans using hands or a fork. (Mixture will not be smooth, and a few whole beans may remain.)
3. Drain any excess liquid from cooked mushrooms. Add mushrooms, rice, panko, salt, cumin, and chili powder to beans. Combine mixture well using hands. Let chill for 30 minutes.
4. Shape chilled bean mixture into 4 patties (about 1/3 cup bean mixture for each patty). Slightly flatten with palm of hand so that patties are 1 inch thick.
5. Heat remaining 2 tsp oil in a large nonstick skillet over medium-high heat. Add patties. Cook 4 to 5 minutes on each side or until browned and warm throughout.
NUTRITION FACTS (per patty ): Calories 210; Total Fat 6g (Saturated Fat 0.5); Cholesterol 0mg; Sodium 260mg; Total Carbs 3g (Dietary Fiber 6g, Total Sugars 1g, Added Sugars 0g); Protein 8g.
CAROLYN WILLIAMS, PHD, RD
Rally Health
