Houston’s Veggie Burger

Name: Houston’s Veggie Burger
Prep time: 45 min
Cook time: 10 min
Total time: 55 min
Cuisine: American
Ingredients: 1 (15-ounce can) black beans, drained and rinsed; 1 teaspoon olive oil; ¼ cup chopped onion; 1 clove garlic, minced; 1 teaspoon smoked paprika; 1 teaspoon cumin; ½ teaspoon chili powder, (check labels for gluten-free); 1 teaspoon kosher salt; Freshly ground black pepper, to taste; ¼ cup BBQ sauce; 1 tablespoon molasses; ¼ cup old fashioned oats, (check labels for gluten-free); 1 ¼ cup cooked brown rice; 2 tablespoons finely chopped canned beets; 1 tablespoon beet juice; 1 large egg, lightly beaten; 4 whole wheat 100 calorie hamburger buns, or Gluten-free bun; Optional toppings: Sliced pepper Jack cheese,, lettuce, tomato, avocado, BBQ sauce, ketchup

13 steps

Prep:45minCook:10min

This is a veggie burger that even hearty meat-eaters will love! Made with beans, oats, brown rice, beets and a whole lot of spices, this veggie burger is a real crowd pleaser.

Updated at: Wed, 16 Aug 2023 19:47:27 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories468.2 kcal (23%)

Total Fat11.3 g (16%)

Carbs73.5 g (28%)

Sugars19.6 g (22%)

Protein16.5 g (33%)

Sodium1356.6 mg (68%)

Fiber9.6 g (34%)

% Daily Values based on a 2,000 calorie diet

Instructions

Step 1

Add the beans to a large mixing bowl. Gently pat beans dry with a paper towel. Using the back side of a fork or potato masher, mash beans until smooth and pasty.

Step 2

Heat a small skillet over medium heat.

Step 3

When hot, add the oil, onion and garlic. Sauté 3 minutes then transfer to the bowl with the beans.

Step 4

In a small bowl, add the paprika, cumin, chili powder, salt and pepper. Mix until combined then add to the large bowl.

Step 5

Using the same small bowl, mix the BBQ sauce and molasses until thoroughly combined.

Step 6

Add 3 tablespoons of the mixture to the large bowl and set aside the rest for basting during cooking

Step 7

In a food processor fitted with a metal blade, process oats until fine.

Step 8

Add the oats to the large bowl with the beans, veggies and sauce.

Step 9

Add the rice, beets, beet juice and egg and mix everything until combined.

Step 10

Using your hands, form the mixture into 4 patties, about 5 ½ ounces each. Place patties on a freezer safe plate and freeze for 30 minutes. Alternatively, you can put them in the refrigerator for 2 hours or more.

Step 11

Heat a large flat skillet over medium heat. Spray with oil and, using a spatula, transfer patties to the skillet.

Step 12

Cook the patties for 5 minutes, carefully flip with the spatula, baste with the remaining sauce and cook an additional 5 minutes. Add cheese during the last 2 minutes, if using.

Step 13

With the spatula, place each patty on a bun and top with your desired toppings.

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