Homemade Grillable Veggie Burger {vegan, gluten free}

Grilling season is here! Save money and eat lighter with homemade black bean burgers. Ground flax and bread crumbs are used to bind the burgers. Shredded carrots sneak in more veggies! Serve over a bed of shredded lettuce and top with avocado slices (my favorite burger topping) or add classic mustard and ketchup.

If you prefer to make your own black beans instead of using the prepared canned recipe, I have included my simple crockpot method. This makes a lot of beans for a huge cost savings! These burgers are good for your wallet and your belly Smile

This recipe is featured on Vitacost.com, click the link to check it out:

http://blog.vitacost.com/food-and-drink/grillable-gluten-free-black-bean-burgers.html

veggie burger (480x640)picmoneky

Homemade Grillable Veggie Burger {vegan, gluten free}

Yield: 4 Burgers

Calories per serving: 200

Fat per serving: 1

Ingredients

    Ingredients for homemade crockpot black beans:
  • 2 cups dried black beans if soaking and cooking (see crockpot method below)
  • 1 tsp each cumin and turmeric
  • stir in 1 tsp. sea salt after black beans are done cooking
  • Ingredients for black bean burgers:
  • 3 cups prepared black beans (divided)
  • 1 T. ground flaxseed + 3 T. water (mix together and set aside until it gels)
  • 1 carrot, grated (about ½ cup)
  • 1/2 cup brown rice bread crumbs
  • 1/4 t. each cumin, turmeric, oregano, garlic powder (or favorite spices)
  • 1/2 t. sea salt
  • Burger fixings:
  • Shredded lettuce
  • 1 Avocado sliced
  • Ketchup + Mustard

Instructions

    Method to make crockpot black beans:
  1. Using your crockpot ceramic container, add 2 cups dried black beans and fill with water so beans are covered, plus an extra inch or 2.
  2. Allow to soak overnight or at least 8 hours.
  3. Drain and rinse beans really well, remove any damaged beans or excess skin floating in the water.
  4. Pour beans into crockpot ceramic. Add enough water to cover beans, then add another inch of water over the beans.
  5. Add 1 teaspoon dried cumin and turmeric powder.
  6. Cover and set crockpot to cook on Low setting for 6-8 hours, until beans are fully cooked and softened to your liking.
  7. Drain excess water, then stir in 1 tsp. sea salt.
  8. Proceed with recipe below to make fabulous black bean burgers! You will have leftover beans to make extra burgers or for another recipe.
  9. Method to make burgers:
  10. Drain and rinse black beans, set aside in a bowl.
  11. Add to a food processor, 2 cups black beans along with brown rice bread crumbs, shredded carrots. Pulse until mostly smooth with some chunks.
  12. Add flaxmeal and spices, pulse to combine.
  13. Remove bean mixture from food processor and combine with remaining 1 cup of whole black beans. Mix with your hands in a large bowl or on a large cutting board.
  14. Divide into 4 portions and form 4 burgers of equal size so they cook at the same rate.
  15. Grill (place a sheet of foil underneath burgers) on medium-low heat about 8-10 minutes, these cook at a gentle heat, unlike meat burgers.
  16. Black bean burgers with become crisp on the outside and stay soft on the inside.
  17. Serve over a bed of shredded lettuce and top with sliced avocado and your favorite burger toppings.
  18. Enjoy!

Notes

Nutritionals: (1 burger) 200 calories, 1g Fat, 35 carbs, 11g Fiber, 1g Sugar, 12g Protein

http://www.totalhealthcounseling.com/2014/homemade-grillable-veggie-burger-vegan-gluten-free/

 

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