MealsAugust-September 2014

Gluten-Free Black Bean Garden Burgers with Guacamole

SERVES 4

Photo by Matthew Kadey

Photo by Matthew Kadey

Chia and flax powder (also called flax meal) work well as a replacement for bread crumbs in veggie burgers to help soak up some of the moisture. Be sure to squeeze out the excess water from the shredded zucchini. You can prepare these patties on the grill. Chilling them first helps them keep their shape while they cook.

2 cups cooked or canned black beans, drained and rinsed
1 cup cooked brown rice
1 medium carrot, shredded
1 small zucchini, shredded
cup chia powder or flax powder
2 tablespoons tomato paste
1 garlic clove, chopped
2 teaspoons Dijon mustard
teaspoon ground cumin
teaspoon salt
teaspoon black pepper
-Oil for pan

Guacamole

1 large ripe avocado
2 plum (Roma) tomatoes, seeded and chopped
cup finely chopped red onion
2 tablespoons finely chopped cilantro
-Juice of lime
teaspoon chili powder
teaspoon salt

1. Place black beans in the container of a food processor and blend until slightly chunky. Add rice, carrots, zucchini, chia or flax powder, tomato paste, garlic, mustard, cumin, salt and black pepper. Pulse until well combined. Form mixture into 4 or 5 equal patties.

2. Heat oil in a skillet over medium heat. Cook patties 5 minutes per side or until they develop a crispy crust.

3. To make guacamole, mash avocado with a fork in a small bowl. Stir in tomatoes, red onion, cilantro, lime juice, chili powder and salt.

4. Serve black bean burgers topped with guacamole.

Each serving contains 320 calories, 10g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 439mg sodium, 48g carbohydrate, 13g fiber, 5g sugars, 13g protein, 18 Est GL.

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