Black Bean and Rice Burgers

Yield: 4-5 large “softer style” burgers
Ingredients:
1 15 oz can black beans, rinsed and drained(or 2 cups if cooking from scratch)
1 cup cooked and cooled brown rice
½ cup quick-cooking rolled oats, not instant (optional)
1 medium carrot, peeled and finely diced (or minced in food processor)
4-6 medium mushrooms, finely diced (or minced in food processor)
1 Tbsp barbeque sauce*, ketchup or salsa
1 Tbsp minced dried onion
1 Tbsp tamari, Bragg’s liquid aminos or    soy sauce
2 tsp nutritional yeast (optional)
1 tsp herb blend of choice or cumin
5 drops liquid smoke (optional)
Salt and pepper to taste


Directions: If using a food processor, chunk cut the carrot and add to work bowl. Allow machine to run to dice carrots. Add mushrooms and pulse to mince. Add rice, beans, ketchup, onion, Braggs, as well as nutritional yeast, herbs and liquid smoke and pulse to combine. Conversely, if not using a food processor, hand mash beans with fork or potato masher, leaving some texture and add ingredients to combine. Either method, at the end, mix all ingredients with your hands. It should be thick. Lightly spray or oil a frying pan. Form into 4-6 patties and brown on both sides in frying pan or bake at 350 degrees for 40 minutes, flipping at the 20 minute mark. Burgers will stiffen up a bit as they cool. Serve on a whole wheat bun with your favorite condiments for a delicious, healthy, low-fat burger.

GLUTEN FREE* not all bbq sauces are gf / VEGAN

Healthy Facts - July 2015 Recipes - Black Bean & Rice Burgers

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