Black bean burgers (gluten-free option)
Black bean burgers (gluten-free option)
Note - these patties are not firm like a commercially produced plant-based burger, but they are full of flavour and also work well in a bowl
Yields: 6 medium burgers – 8 mini burgers
Ingredients
1 cup of sorghum - cooked
1 cup sweet potato – cooked and mashed with skin on
1 cup of black beans – cooked (use salt-free if canned)
¼ cup bell pepper - finely diced
¼ cup fresh or frozen corn - thawed
¼ teaspoon of a jalapeño – seeded and finely diced (alternative 1 teaspoon of your favourite hot sauce)
2 cloves of garlic - minced
3 tablespoons nutritional yeast
2 tablespoons ground flax
2 tablespoons all-purpose flour or use your favourite gluten-free flour mix
1 teaspoon cumin
1 tablespoon chili powder
1 teaspoon Himalayan or sea salt
1 tablespoon olive oil
Garnish suggestions
Fermented cashew sour cream - click for recipe
Chipotle sunflower seed dressing - click for recipe
Chunky guacamole - click for recipe
Steps
Soak sorghum and dry black beans overnight in separate bowls – use purified water.
Rinse sorghum before adding it to a large pot with 3 times the amount of water to sorghum. (1 cup of grain to 3 cups of water).
Rinse black beans before adding them to a large pot. Make sure there is about an inch of water above the beans.
Soaking is not necessary for the recipe to work, but it helps with your ability to digest the sorghum and beans for maximum health benefits. It also reduces the cooking time. I usually do a large batch and freeze the leftovers for future recipes.
Cook sorghum until tender and set aside.
Cook beans until tender and set aside.
Steam sweet potatoes until tender, then mash.
Preheat oven to 400 F.
Combine sorghum, sweet potatoes, beans and rest of ingredients together. Mix well.
Shape the mixture into equal balls. I use a ¼ cup measuring cup, then form the patties with lightly floured hands. It is best to refrigerate the formed patties for an hour before cooking to help them bind.
Line a baking sheet with parchment paper. Place the patties on the baking sheet and bake, turning once halfway through cooking, until browned on both sides (25 to 30 minutes).
For freezing – I like to cook the burgers. Wrap them individually and store in an airtight container.
