These patties are packed with premium protein, essential fatty acids, iron, calcium, fiber, and trace minerals, and wonâ€™t contribute one bit to heart disease or diabetes, like animal-derived burgers do. Perfectly aligned spices celebrate three plant-based protein sources: black beans, hemp seeds, and quinoa. Recipe and photo contributed by Julie Morris. Reprinted with permission fromÂ Superfood Kitchen: Cooking with Nature’s Most Amazing Foods.* Â© 2012 by Julie Morris, Sterling Epicure, an imprint of Sterling Publishing Co., Inc.
Makes: 6 to 8 patties
- Coconut oil, for cooking
- 1 cup finely diced sweet yellow onion (about Â½ medium onion)
- 4 large cloves garlic, minced
- 1 cup finely diced red bell pepper (about 1 pepper)
- 1Â½ cups cooked black beans (unsalted)
- 1 cup hemp seeds
- 10 sun-dried tomatoes, soaked in hot water until soft, finely minced
- Â½ teaspoon sea salt
- 2 teaspoons paprika powder
- Â¼ teaspoon chipotle powder
- Â¼ teaspoon cayenne powder
- 2 teaspoons miso paste
- 1 cup cooked brown rice
- 1â„3 cup quinoa flakes
Heat 1 teaspoon coconut oil in a nonstick frying pan over medium heat. Add the onion and garlic, and cook until onion begins to turn translucent, about 3 to 4 minutes. Add the bell pepper, and continue to cook until vegetables have softenedâ€”about 5 minutes. Reduce the heat to low and add the black beans, hemp seeds, sun-dried tomatoes, sea salt, paprika, chipotle, and cayenne. Cook, stirring constantly, for an additional 1 to 2 minutes. Remove from heat and transfer to a large bowl.
Add the miso paste into the mixture. Use the back of a fork to mix the beans and miso together, partially mashing the beans. Mix in the cooked brown rice and quinoa flakes. When cool enough to handle, use clean hands to knead the mixture together to form a dense base. Place in the refrigerator, covered, for 30 minutes to allow quinoa flakes to swell and absorb the excess moisture.
Form the mixture into 6 to 8 patties, squeezing and packing the mixture together. (If necessary, a spoonful or two of water may be added to make the patties stick together easier.) Warm a small amount of coconut oil in a nonstick frying pan over medium heat. When the pan is hot, add the patties. Cook for about 4 to 5 minutes on each side, or until browned.
Serving Suggestions: Pair with spouted grain hamburger buns, avocado, tomatoes, onions, and sprouts. Or, try it â€œhigh proteinstyleâ€â€”tucked inside a collard leaf wrap or on top of a salad.
Superfood Tip: Using unsalted beans in recipes allows maximum control over salt levels. If using salted beans, wait until the very end of the recipe to add any salt, then use to taste.
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