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–+ servings

Wild Rice and Black Bean Burger

Sarah Harper MS, RD, LDN
This Burger will wow even those beef loving burger fans! It's not loaded with weird ingredients, and it's not trying to mimic a beef burger! It's yummy and delicious in its own creation.
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Prep Time 20 minutes
Cook Time 50 minutes
Total Time 1 hour 10 minutes
Course Main Course
Cuisine American
Servings 7 servings
Calories 252 kcal

Equipment

  • 1 Food Processor
  • 1 Measuring spoons Set
  • 1 large skillet

Ingredients
  

  • ½ cup cooked wild rice or quinoa, brown rice etc
  • 1½ cups dried black beans, soaked for 24hours in the fridge
  • ¼ onion, chopped
  • 2 cloves garlic, minced
  • 1 large eggs
  • 2 jalapenos
  • ½ tbsp dried oregano
  • 2 tbsp chopped fresh parsley
  • ½ cup bread crumbs
  • ¼ tsp kosher salt
  • ⅛ tsp black pepper
  • 3 tbsp avocado oil, divided

Instructions
 

Prepare the Black Beans

  • Pour off the water from the soaked black beans and transfer them to a pot on the stove.
  • Cover with water and cook for 40min on medium heat. After cooking, set aside to cool.

Sauté Onion and Garlic

  • In a pan, sauté the finely diced onion and minced garlic in 1 tbsp avocado oil until they are translucent. Allow them to cool.

Prepare The Burger Mixture

  • In a food processor, combine the cooked wild rice, cooked black beans, sautéed onion and garlic, chopped jalapeños, oregano, fresh parsley, eggs, and bread crumbs. Pulse until thoroughly combined.
  • Season the mixture with the salt and black pepper.

Forming the Patties

  • Using clean hands, shape the mixture into patties of burger size, making 7-9 patties. If the mixture appears too moist, consider adding additional breadcrumbs to enhance binding.

Cooking the Burgers

  • Heat 1 tbsp avocado oil in a pan over medium heat. Cook the patties for about 4-5 minutes on each side or until they are golden brown and cooked through. (Use 1 tbsp avocado oil for 4 patties.)

Serve

  • Serve the Wild Rice and Black Bean Burgers on your favorite bun with your preferred toppings and condiments. Consider adding lettuce, tomato slices, avocado, or your favorite sauce.

Nutrition

Calories: 252kcalCarbohydrates: 35gProtein: 11gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gTrans Fat: 0.003gCholesterol: 23mgSodium: 152mgPotassium: 683mgFiber: 7gSugar: 2gVitamin A: 187IUVitamin C: 7mgCalcium: 80mgIron: 3mg
Keyword black bean
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