Adzuki Bean Rice Burgers with Pineapple Salsa
MAKES 4 BURGERS
Eating beans never tasted so good. Small, russet-colored adzuki beans have a sweet, nutty flavor that works marvelously in veggie burgers. Salsa gives these burgers a pleasant creamy contrast. The nutritional benefits of bean and rice-based burgers are numerous, including significant amounts of dietary fiber that make each patty more filling.
3 cups cooked or canned adzuki beans, drained and rinsed
2 tablespoons tomato paste
2 garlic cloves, chopped
2 teaspoons Dijon mustard
¾ teaspoon ground cumin
½ teaspoon salt, divided
¼ teaspoon black pepper
1 cup cooked brown rice
1 cup shredded carrot
⅓ cup ground flaxseed\
-Oil, for pan
1 small avocado, diced
1 cup diced pineapple
1 small red bell pepper, diced
1 scallion (green onion), thinly sliced
1 jalapeno or serrano pepper, seeded and minced
¼ cup fresh cilantro, chopped
-Juice of ½ lime
4 gluten-free buns, optional
1. Place adzuki beans, tomato paste, garlic, mustard, cumin, ¼ teaspoon salt and black pepper in a food processor container and blend into a grainy paste. Stir in rice, carrots and flaxseed until well combined. (Alternatively, mash beans in a large bowl using a potato masher and stir in ingredients until combined.) Form mixture into 4 equal-size patties.
2. Lightly coat a skillet with oil and warm over medium heat. Place patties in the pan. Cover and cook for 4 minutes per side or until they are heated through and have a crispy crust on top.
3. To make pineapple salsa, toss together avocado, pineapple, red bell pepper, scallion, jalapeno pepper, cilantro, lime juice and remaining salt in a large bowl.
4. Serve bean burgers on buns (if using), topped with pineapple salsa.
Each burger contains 446 calories, 11g total fat, 1g saturated fat, 0g trans fat, 0 mg cholesterol, 372mg sodium, 73g carbohydrate, 22g fiber, 8g sugars, 18g protein, 28 Est GL.
Burger TIP Recipes for veggie burgers often call for breadcrumbs to help absorb moisture and improve consistency. Get the same results with more nutrients by using ground flaxseed instead.