Black Bean & Hemp "Burgers"

Black Bean-Hemp Burgers (shutterstock_192700631)Rather than reaching for the ground beef when it comes time to make hamburgers for your next family meal, consider opting for these vegetarian “burgers” made with black beans and hemp seeds. These patties are low in saturated fat and high in both protein and fiber, which means they’re healthy for your heart and digestive system. Depending on how big you make the patties, this recipe will provide you with six to eight “burgers.”

Ingredients:

1 teaspoon olive oil
1 cup sweet onion, diced
1 cup red pepper, diced
4 garlic cloves, minced
1 cup hemp seeds
1 cup brown rice, cooked
10 sun dried tomatoes, minced
½ teaspoon sea salt
2 teaspoons paprika
¼ teaspoon cayenne powder
2 teaspoons tomato paste

Directions:

Heat olive oil in a frying pan set to medium heat. Add in onion and garlic, cooking until the onion becomes translucent. Stir in bell pepper and cook for a few minutes until the pepper is softened. Add in the black beans, hemp seeds, sun dried tomatoes, sea salt, paprika, garlic powder and cayenne pepper and decrease the heat to low, cooking for one to two minutes. It’s important to cook the mixture at a low heat to retain the firmness of the patties.

Remove the mixture from heat and add in tomato paste. Mash the entire mixture with the back of a fork and then stir in the brown rice. Place the mixture into the fridge to cool for 30 minutes. Pull out the mixture and create six to eight patties with your hands. Cook the patties in a frying pan with olive oil over medium heat, about five to five minutes on each side.

Serve the patties on whole-wheat buns or romaine lettuce. Top with sliced tomato, onion, avocado and pickles. You can also add ketchup, mustard or barbeque sauce. If you’re not concerned with your “burgers” being vegan, you can also top the burgers with sliced cheddar or crumbled feta cheese.



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