Houston’s Veggie Burger
Introducing a veggie burger that will win the hearts of even the most dedicated meat lovers! Crafted from a delightful blend of beans, oats, brown rice, beets, and an array of spices, this veggie burger is sure to impress everyone at the table.
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Ingredients
- 1 (15-ounce can) black beans
- 1 clove garlic
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- ½ teaspoon chili powder
- 1 teaspoon kosher salt
- Freshly ground black pepper
- ¼ cup BBQ sauce
- 1 tablespoon molasses
- ¼ cup old fashioned oats
- 1 ¼ cup cooked brown rice
- 2 tablespoons finely chopped canned beets
- 1 tablespoon beet juice
- 1 large egg
- 4 whole wheat 100 calorie hamburger buns
- Optional toppings: Sliced pepper Jack cheese,
- 1 teaspoon olive oil
- ¼ cup chopped onion
Instructions
- 1
Place the beans into a spacious mixing bowl. Gently dab the beans with a paper towel to remove excess moisture. With the back of a fork or a potato masher, crush the beans until they reach a smooth, paste-like consistency.
- 2
Preheat a small skillet on medium heat.
- 3
Once the skillet is heated, pour in the oil, then add the onion and garlic. Sauté for 3 minutes before transferring the mixture to the bowl containing the beans.
- 4
In a separate small bowl, combine the paprika, cumin, chili powder, salt, and pepper. Stir until well integrated, then add this spice blend to the larger bowl.
- 5
Using the same small bowl, whisk together the BBQ sauce and molasses until fully blended.
- 6
Scoop 3 tablespoons of this sauce mixture into the large bowl, reserving the remainder for later basting during cooking.
- 7
In a food processor equipped with a metal blade, grind the oats until they are finely crushed.
- 8
Incorporate the processed oats into the large bowl with the beans, vegetables, and sauce.
- 9
Mix in the rice, beets, beet juice, and egg until everything is evenly combined.
- 10
With your hands, shape the mixture into 4 patties, each weighing approximately 5 ½ ounces. Arrange the patties on a plate suitable for the freezer and freeze for 30 minutes. Alternatively, you may refrigerate them for at least 2 hours.
- 11
Heat a large flat skillet over medium heat. Lightly spray with oil, and use a spatula to transfer the patties into the skillet.
- 12
Cook the patties for 5 minutes, then carefully flip them with the spatula, baste with the remaining sauce, and continue cooking for another 5 minutes. If desired, add cheese during the final 2 minutes of cooking.
- 13
Using the spatula, place each cooked patty onto a bun and add your favorite toppings.
Nutrition Information
Notes & Tips
- Serving size: (1 burger with ¾ ounce slice cheese) Calories: 382 Protein: 15 g Carbohydrate: 57 g Dietary Fiber: 10.5 g Total Sugars: 13 g Total Fat: 11 g Saturated Fat: 5.5 g Cholesterol: 67 mg Sodium: 975 mg Freestyle Smart Points: 9