Jun 22, 2018

Easy Rice & Bean Burgers ~ Plant-based and Oil-free!

 

Greetings!!!! I’ve been meaning to share this simple and tasty, plant-based recipe with you for a while now. These burgers are a cinch to put together and are just perfectly delicious. As the summer months get to a start here in the northern hemisphere, plant-based burgers are always a great idea for lunch or dinner. These guys also freeze well, which I LOVE because that means an easy future meal for me! So go ahead and double the recipe if you like and freeze a bunch for future use.

I have a secret to share with you… you may already know about it but it’s an ingredient that I will now never be without! The binding agent extraordinaire, otherwise known as PSYLLIUM HUSK. Woohoo! It’s just the best, not only for burgers but it also works great for baked goods and bean loaves. The thing I am really loving about this ingredient is the perfect texture it gives my burgers. They’re not soggy or pasty. You know what I’m talking about right? When I first started making bean and veggie burgers it took a lot of trial and error to get that texture just right, playing with varying amounts of chia, flax seed, oats, etc. Well, not any more!

Psyllium husk is becoming more and more popular. I saw some huge conatiners of it on an end cap at my local Whole Foods so I guess maybe it’s not such a secret anymore. 🙂 Besides holding things together like a champ, psyllium husk is also a prebiotic AND a wonderful source of dietary soluble fiber. Score!

I get mine on Amazon here –> WHOLE PSYLLIUM HUSKS

Anyway, without further ado, here is the recipe. I hope you enjoy these burgers as much as we do! They’re are a staple at our house now…

Healthy trails,

 

 

 

Rice & Bean Burgers

Prep Time: 15 minutes

Cook Time: 40 minutes

Total Time: 55 minutes

Yield: 4 fat burgers

An easy-to-make, plant-based yum burger!

Ingredients

  • 1 cup cooked rice (short grain brown rice is best for these)
  • 1 can red beans (about 1½ cups) I used Eden brand adzuki beans
  • 1 TBS almond butter
  • 2 TBS whole psyllium husk
  • 1 TBS Spike salt-free seasoning or any favorite salt free seasoning you prefer
  • 1 tsp tamari or other low sodium soy sauce
  • 1 tsp coconut sugar or other minimally processed sweetener
  • 1 tsp smoked paprika
  • ½ tsp onion powder
  • ½ garlic powder

Method

  1. Drain most of the liquid from the beans. Mash HALF of them with the liquid you have left, leave the rest whole.
  2. Mix all ingredients together in a large bowl (see first NOTE).
  3. Let the mixture sit for about 10-15 minutes to give the psyllium a chance to do its magic.
  4. Shape into burgers. I used about 1/2 cup of the mix per burger. An ice cream scooper is perfect for this!
  5. Cook on the stovetop in a non-stick pan on medium-low heat until golden brown on both sides. Alternatively you can bake them at 350°F for 30 minutes, flipping at 15 minutes.
  6. Let the burgers cool off just a bit before serving. They firm up more when they cool off.
  7. Enjoy!

Notes

I usually like to cook my rice at the same time I put these together. When the rice is warm it mixes much easier with the other ingredients. I usually make a big batch of rice and save what I don't use for a future meal.

You can certainly adjust these to suit your taste! Add some salsa and cumin for a zesty Mexican burger, add some fresh veggies, too. Chopped green onion is nice as well as red bell pepper. These make a good base for just about any additions you want to use.

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4 responses to “Easy Rice & Bean Burgers ~ Plant-based and Oil-free!”

  1. Chris says:

    Looks very good and straightforward, I will make this dish.

  2. Dru says:

    Helyn,

    Your recipes never disappoint! These are fantastic! I followed the recipe as shown, but next time will experiment adding some of the extras you suggested. Using Psyllium husk was genius! I think of all the burger/bean loaf recipes I have tried over the years that had great flavor but the texture was exactly what you said… soggy and pasty! Blech! The psyllium husk really does make the difference in the texture! Thanks again for posting this, I will be making another batch for the 4th of July.

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