Looking for meatless fare for your next cookout? Serve these great vegen burgers from Hilah Johnson on whole wheat buns with your favorite fixings.
Try chutney or salsa as a topping. We give them high marks for ease of preparation and flavor.
Total Time: 20 minutes, Servings: 4. Double the recipe to freeze extras or eat the next day.
1 1/2 cups cooked black beans, drained and rinsed
1/2 cup sunflower seeds
1/2 cup cooked brown rice
1/2 cup quick oats
1 teaspoon red wine vinegar
2 tablespoons soy sauce
2 tablespoons water
2 tablespoons whole wheat flour
1/2 teaspoon cumin
1 teaspoon chili powder
Salt and pepper to taste
1/2 cup red onion, minced
1/2 cup grated sweet potato
1/2 cup breadcrumbs
1-2 tablespoons vegetable oil, for cooking
• Place the beans into a medium-sized bowl. Using a potato masher or large spoon, mash beans to a coarse paste.
• Add the remaining ingredients (except the bread crumbs and oil) and mix well. If mixture is dry, add a little more water until mixture binds together.
• Shape the sticky bean mixture it into four large patties. Coat both sides of the patties in the bread crumbs and set aside.
• Heat the oil in a non-stick skillet over medium-high heat, and fry patties 1-2 minutes on each side until very crisp and brown.
Per Serving: 316 Calories, 13 g. fat, 0 mg. cholesterol, 326 mg. sodium, 40 g. carbohydrate, 7 g. fiber, 12 g. protein
Play with your food!
Missing an ingredient? Just make a reasonable substitution. For example—if you don’t have sunflower seeds, use walnuts or pumpkin seeds instead.
About the Recipe Creator
Hilah Johnson started Hilah Cooking in January 2010 with her partner Christopher Sharpe. They produce two fun and educational cooking videos a week and she has written four cookbooks so far. Her focus is mostly on simple recipes with a Texas touch that cooks of all skill levels can create at home with confidence.
In late 2011, Hilah won the YouTube Next Chef competition. Most recently, she spoke on video production at the Longhouse Writer’s Revival. In addition to cooking and teaching, she enjoys long walks, chips and salsa, drinking beer, and bringing home stray dogs. Photo Credit: Republic of Austin
Find other recipes and a video showing how to make these burgers at StrongerTogether.coop