Like other legumes such as peanuts, peas and lentils, black beans are prized for their high protein and fibre content. They also contain several other key vitamins and minerals that are known to benefit human health such as maintaining bone health, lowering blood pressure, managing diabetes, for healthy heart, promoting weight loss etc.
The health benefits of brown rice are largely due to it being a whole grain. The fibre in brown rice helps lower cholesterol, moves waste through the digestive tract, promotes fullness, and may help prevent the formation of blood clots. These whole grains may help improve cholesterol levels, and reduce the risk of heart disease, stroke and type 2 diabetes.
I’m confident you’ll be satisfied with this veggie burger recipe! The trick is to partially dry out the black beans so the burgers do not taste mushy. Grill or bake the black bean brown rice burgers and enjoy on a bun, plain, or on a salad. They’re big, thick, and hearty and even meat eaters will love these.
Black Bean Brown Rice Burger
Ingredients
- ½ cup Brown Rice, uncooked
- 1 can Black Beans, drained and rinsed
- 1 small Onion, chopped
- A Garlic clove, minced
- 1 cup Corn, frozen
- 1 tsp. Salt
- Cayenne Pepper (to taste)
- ½ tsp. Chilli powder
- 1 Egg
- 2 tbsps. Coriander leaves, chopped
- 1/3 cup Breadcrumbs
Method
- In a small pot, combine rice and 1 cup water; bring to a boil, and then turn down to medium heat and cook for 20 minutes.
- In a saucepan, heat a little oil over medium heat and saute the onion and garlic for about 5 minutes, until the onion is translucent and soft.
- Add the corn and spices and cook until the corn is defrosted, another 5 minutes.
- In a medium bowl, mash the drained beans with a fork or your fingers.
- Add the rice, corn and onion mix to the mashed beans; combine, mashing it with your fork as you go. Taste and adjust the spices.
- Add the egg and mix in well.
- Add the breadcrumbs and chopped coriander leaves.
- Form into patties by patting the desired amount of mixture into a flat round. I used a giant cookie scoop to make sure all the patties were the same size, but you can just divide the mixture into six sections.
- Place patties on a parchment paper lined baking sheet and bake at 375°F (191°C) for 10 minutes on each side, 20 minutes total.
- Serve warm on a bun, plain, or on a salad!!