Spicy Black Bean and Beet Burgers

 From The No Meat Athlete Cookbook - Matt Frazier and Stepfanie Romine

Very good recipe - made quickly with precooked rice.  Evidently leaving the burgers uncooked in the fridge for at least an hour will help them hold together.  I wasn’t able to do that, and also didn’t pack the burgers by hand, so they didn’t hold together too well.  But the taste was excellent and will definitely try again.  Usually vital wheat gluten or soy protein is used to hold burgers together but this recipe uses all Whole Foods. 

Can serve with lettuce, tomato and onions; or cashew ranch dressing, mustard or ketchup.

INGREDIENTS:

15 oz can black beans, drained and rinsed

1 cup cooked brown rice

 1 Tbsp OO or 1/4 cup broth

2 Tbsp Taco Seasoning or Harissa

1 beet, peeled and grated

1 carrot, peeled and grated

1/2 yellow onion, finely diced

2 Tbsp apple cider vinegar

2 Tbsp tomato paste

3 garlic cloves, minced

1/4 tsp salt

Black pepper

DIRECTIONS:

1) Preheat oven to 400.  Line a baking sheet with parchment.

2) Pulse the black beans and rice in a food processor until thoroughly combined.  Transfer to a medium bowl and set aside.

3) Heat a medium skillet over medium heat, then add the oil.  Add the taco seasoning and cook, stirring often, until fragrant, about 1 minute.

4) Add the beet, carrot, and onion and cook, stirring often, until the vegetables are soft, about 5 minutes.

5) Add the vinegar, tomato paste, and garlic and cook until the tomato paste has darkened and thickened, about 3 minutes.  If there is moisture left in the pan, use a slotted spoon when transferring the veggies.

6) Remove from the heat and add the salt; season with plenty of pepper.  Add the vegetable mixture to the bean-rice mixture.  Stir or mix with your hands until thoroughly combined. 

7) Using wet hands, scoop a mold the mixture in to 8 patties (or 24 sliders), each about the size of a tennis ball.  Preferably, refrigerate for 1 hour or up to overnight.  Or can freeze them at this point for up to 3 months and thaw in the fridge overnight before baking.

8) Bake for 30 minutes, then flip and cook for another 10 minutes.  Let cool for 10 minutes - they’ll hold together better when they’re not straight out of the oven.

They can be refrigerated for up to 4 days.