Grillable Veggie Burger ( Black Bean Sunflower Seed Burger)
This grillable Black Bean veggie burger is packed with flavor, holds up beautifully on the grill, and is easy to make ahead. No mush, no crumble, just a hearty, smoky, satisfying bite every time. Gluten-free option. Nut-free. Soy-free option
Servings: 6 patties
Ingredients
- 1/2 cup sunflower seeds or pepitas or heaping 1/2 cup nuts such as walnuts or pecans if you are ok with nuts.
- 1 tsp coriander seeds
- 1/4 tsp fennel seeds optional
- 2 tsp oil
- 1.5 cups chopped or sliced onion, white or red onion
- 1 hot green chile such as Serrano, finely chopped or use 2 tbsp green bell pepper
- 1/2 tsp smoked paprika
- 1.5 tsp old bay seasoning Or 2 tsp cajun/taco/chili powder blend of choice
- 1/2 teaspoon garlic powder
- 3/4 cup cooked brown or white rice I prefer white in these patties
- 15 oz can black beans drained well or 1.5 cups cooked
- 1/2 tsp salt more or less depending on if the beans and rice are salted
- 2 to 3 tbsp bbq sauce
- 1.5 tbsp flax seed meal
- 1/4 cup breadcrumbs use gluten-free if needed
Toppings:
- tomato slices onion slices
- sprouts or baby greens
- bbq sauce, mustard, mayo etc
Instructions
- Toast the seeds : add sunflower seeds to a skillet over medium heat, toast for for 2 minutes. Stir occasionally to avoid burning. Remove from skillet annd let cool. Add the coriander seeds and fennel seeds and toast for a minute. Take off heat and set aside to cool.
- Make the smoky caramelized onions: Heat oil in a large skillet over medium heat. Add onion , green chile, 1/4 tsp salt and 1/4 tsp sugar. Cook for 5 minutes. Stirring occasionally. Add the smoked paprika and mix. Add a splash of water if the pan is drying up. Cook for another 3 mins, stirring occasionally .
- In a food processor, add the sunflower seeds, fennel and coriander seeds and spices. process until they become a coarse meal. Flavor variation: add some oregano if you like, add cayenne for heat.
- Add the two thirds of the rice and 1 cup of black beans, salt, 3 - 4 tbsp of the smoky caramelized onions, flaxmeal, bbq sauce. Process until most of the beans have broke down.
- Transfer the mixture to a bowl. Mix in the breadcrumbs, remaining black beans and rice, Taste and adjust salt, heat and seasoning. Add more seasoning and bbq sauce if needed and mix in. Add flour or breadcrumbs if the mixture is too moist.. Chill for 10 minutes in the fridge.
- Shape into patties using a cookie cutter or by hand. (press mixture into a cookie cutter until packed. Tap to release. Even out the top). Heat up the grill over medium high heat. When hot, grill for 3 to 5 mins per side. Or pan fry in a skillet over medium heat with a little oil. Brush some bbq sauce or a mix of bbq sauce and hot sauce, on both sides and grill half a minute, then remove from grill.
- Dress with the smoky caramelized onion, tomato slices, bbq sauce or ketchup and mustard, or vegan mayo/ranch between toasted burger buns or lettuce!
Video
Notes
To make the patties gluten-free use gluten-free breadcrumbs and rice flour or oat flour.
To make the patties soy-free, use soy-free bbq sauce
For variation: Add zest of half a lemon with the lemon juice.
Use ketchup + sriracha instead of bbq sauce.
Add more smoked paprika for smokier onions. Storage: These burger patties uncooked or cooked can be stored in the fridge for upto 4 days. Reheat on the skillet or grill. they can be frozen uncooked for months. Grill directly from the freezer. Grill a minute or so longer
Use ketchup + sriracha instead of bbq sauce.
Add more smoked paprika for smokier onions. Storage: These burger patties uncooked or cooked can be stored in the fridge for upto 4 days. Reheat on the skillet or grill. they can be frozen uncooked for months. Grill directly from the freezer. Grill a minute or so longer
Nutrition
Calories: 269kcal | Carbohydrates: 35g | Protein: 10g | Fat: 10g | Saturated Fat: 1g | Sodium: 486mg | Potassium: 447mg | Fiber: 9g | Sugar: 1g | Vitamin A: 110IU | Vitamin C: 5.3mg | Calcium: 74mg | Iron: 3.4mg