Black Bean-Hemp Protein Patties

Black Bean-Hemp Protein Patties
Staff Writer
Superfood Kitchen Cookbook

 

Packed with premium protein, essential fatty acids, iron, calcium, fiber, and trace minerals, this burger isn’t too hard on the eyes, either. Different grains and spices come together to create an incredibly flavorful vegetarian burger that fulfills your daily nutrition needs, too. 

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6
Servings
459
Calories Per Serving
Deliver Ingredients

Notes

 

Reprinted with permission from Superfood Kitchen  © 2012 by Julie Morris, Sterling Epicure, an imprint of Sterling Publishing Co., Inc. Photography by Julie Morris

Ingredients

  • Coconut oil, for cooking
  • 1  Cup  finely diced sweet yellow onion
  • large cloves garlic
  • 1  Cup  finely diced red bell pepper
  • 1 1/2  Cup  cooked black beans
  • 1  Cup  hemp seeds
  • 10  sun-dried tomatoes, soaked in hot water until soft, finely minced
  • 1/2  Teaspoon  sea salt
  • 2  Teaspoons  paprika powder
  • 1/4  Teaspoon  chipotle powder
  • 1/4  Teaspoon  cayenne
  • 2  Teaspoons  miso paste
  • 1  Cup  cooked brown rice
  • 1/3  Cup  quinoa flakes

Directions

Heat 1 teaspoon of the coconut oil in a nonstick frying pan over medium heat. Add the onion and garlic, and cook until onion begins to turn translucent, about 3-4 minutes. Add the bell pepper, and continue to cook until the vegetables have softened — 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 1-2 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 6-8 patties, squeezing and packing the mixture together. (If necessary, a spoonful or 2 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 4-5 minutes on each side, or until browned.

Nutritional Facts

Total Fat
19g
27%
Sugar
4g
4%
Saturated Fat
2g
8%
Cholesterol
7mg
2%
Carbohydrate, by difference
55g
42%
Protein
22g
48%
Vitamin A, RAE
47µg
7%
Vitamin C, total ascorbic acid
6mg
8%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
114mg
11%
Choline, total
29mg
7%
Copper, Cu
1mg
0%
Fiber, total dietary
9g
36%
Folate, total
112µg
28%
Iron, Fe
6mg
33%
Magnesium, Mg
313mg
98%
Manganese, Mn
4mg
100%
Niacin
8mg
57%
Pantothenic acid
1mg
20%
Phosphorus, P
808mg
100%
Selenium, Se
14µg
25%
Sodium, Na
483mg
32%
Thiamin
1mg
91%
Water
58g
2%
Zinc, Zn
5mg
63%

Black Bean Shopping Tip

Legumes are high in a number of nutrients, especially protein and fiber – filling you up with relatively few calories.

Black Bean Cooking Tip

Beans are done when they can be easily mashed with a fork – make sure to test a few in case they have not cooked evenly.