Black Bean-Hemp Protein Patties

Staff Writer
Black Bean-Hemp Protein Patties
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. 

Click here to see 50 Best Burger Recipes 

6
Servings
415
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
  • 4 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.

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.

Nutritional Facts

Total Fat
18g
28%
Sugar
4g
N/A
Saturated Fat
4g
19%
Protein
17g
35%
Carbs
43g
14%
Vitamin A
63µg
7%
Vitamin B6
0.4mg
17.6%
Vitamin C
36mg
61%
Vitamin D
911µg
100%
Vitamin E
37mg
100%
Vitamin K
4µg
5%
Calcium
98mg
10%
Fiber
18g
72%
Folate (food)
102µg
N/A
Folate equivalent (total)
102µg
26%
Iron
8mg
44%
Magnesium
272mg
68%
Monounsaturated
3g
N/A
Niacin (B3)
3mg
13%
Phosphorus
630mg
90%
Polyunsaturated
15g
N/A
Potassium
819mg
23%
Riboflavin (B2)
0.2mg
9.8%
Sodium
249mg
10%
Thiamin (B1)
0.4mg
25.8%
Zinc
4mg
27%

Around the Web