Black Rice and Bean Burgers
I've been experimenting with flavours and textures, sauces and sides- there is so much you can do with the humble burger! These high protein patties are high in vitamin B12, oil free, vegan, gluten free, and so satisfying! Even better, these can be frozen and re-heated for a quick meal.
Burgers bring back so many memories - get togethers with friends in the garden charring food on disposable barbecues (which would invariably leave burn marks on the lawn!), birthday parties at fast food restaurants, and my first visit to the US. It was a family holiday we had been looking forward to for years- a tour of the West Coast. One lunchtime we stopped in a 50s style diner where I ordered a veggie burger and a milkshake. That was my first experience of those famed American portion sizes- my eyes were most definitely bigger than my stomach, but I gobbled up as much as I could! In my true clumsy style, I had a facial paralysis at the time so most of the burger ended up smeared all over my face rather than in my tummy! It's one of my favourite memories of the holiday- filled with fun, laughter, family (and food!)
I've been experimenting with flavours and textures, sauces and sides- there is so much you can do with the humble burger! The earthy bean flavour is enhanced by the crunch of brown rice, and the cheesy umami flavour of the nutritional yeast. These high protein patties are high in vitamin B12, oil free, vegan, gluten free, and so satisfying! Even better, this recipe makes 6-8 patties, so you can freeze some and heat them up for a mid week meal in a jiffy!
Ingredients
1/2 cup black rice, rinced
1 cup warm water
1 tin beans, rinced- I prefer cannelini or pinto for this recipe, but give this a go with your favourite legume and let me know how they turn out!
1/3 cup oatmeal
2 medium sized potatoes (I used Russet potatoes), cubed
2 cloves garlic, minced
1 shallot finely chopped
1/4 cup nutritional yeast
black pepper to taste
Method
Rince the rice then add it to a saucepan with the water on medium heat, stir to ensure it does not stick to the bottom of the pan.
After about 7 minutes, once the rice begins to soften, add the potatoes, garlic, and shallot. When you feel the potato beginning to soften, add the beans.
Once the potato and rice are cooked through, drain any remaining water, and mash the beans, potato and rice mixture with a potato masher.
Add the nutritional yeast, oatmeal, and seasoning and mix with a wooden spoon to combine. Form the mixture into burger patties and bake at 400°F/200°C for 20 minutes, flipping after 15 minutes.
Serve in a delicious burger bun and all the trimmings, or as I did here topped with home made hot sauce with a side salad and a scoop of freshly made guac for a high protein filling lunch.
The mixture should make around 6-8 burgers depending on the size patties you prefer.
These patties can be baked per the instructions above then left to cool, before popping in the freezer for up to 9 months. These can be reheated from frozen for 12 minutes at 400°F/200°C for a quick week night meal.