Did you know that the UN General Assembly announced that 2016 is the Year of Pulses?!? Well I thought this was excellent news because everyone should eat more lentils, beans, peas and chickpeas. They are cheap, versatile and there are recipes from all over the world using them. So do you know what that means?!? I'm implementing a #weeklypulse recipe to the blog with new-to-me and tried-and-true recipe posts every week. How exciting!! With this in mind here is this week's entry:
Although I am not always a fan of vegetarian burgers for a variety of reasons (they usually taste bland and fall apart) but these have won over my tastebuds so they obviously had to be shared as soon as possible. These patties are relatively quick to put together, are great pre-made and frozen for future use, and work well with all sorts of condiments.
Buckwheat Black Bean Burgers
Makes 8 full sized burgers or 16-20 mini burgers
Inspired by Delicious Living
1 cup buckwheat groats
2 cups water/broth
1 egg (beaten) or 1 flax egg (1 tbsp ground flax seed + 3 tbsp water => mixed and set aside to thicken)
1 plus ½ cup cooked black beans (rinsed and drained if using canned)
2 tablespoons chopped fresh cilantro or parsley
1/4 cup finely chopped onions
1 tablespoon gluten-free tamari or soy sauce
1 tsp ground cumin
1 tbsp hot sauce (more or less depending on your spicy tolerance)
2 tsp sesame oil
½ - 1 tsp each salt & pepper
Coconut oil, for frying
1 - Cook buckwheat groats by initially toasting in a dry pan over medium heat for 3- 5 minutes. Add water or broth, bring to a boil, reduce heat, and simmer for around 15 minutes or until water is fully absorbed.
2 – While buckwheat is cooking, mix flax egg mixture (if using) in a small bowl and set aside.
3 – Mix remaining ingredients in a large bowl (except for ½ cup of black beans and the coconut oil), stirring to combine.
4 – Once buckwheat has cooked, let cool for a 5 minutes then add to the bowl mixture.
5 – Using hand masher, gently blend together cooked buckwheat with rest of the ingredients until most of the beans have been broken and blended.
6 – Add in beaten egg (or flax egg) and remaining ½ cup beans. Mix thoroughly.
7 – Using your hands, divide and shape mixture into eight patties (or 16-20 mini patties).
8 – Preheat nonstick pan, using about 1 tbsp of coconut oil (or other high heat oil – not olive oil!!), cook in batches, undisturbed, for 5 minutes or until well-browned on one side.
9 – Using a wide spatula, gently flip burgers and cook the other side for 4 minutes or until browned.
10 – Once browned on both sides remove from pan and place on parchment lined baking sheet.
11 – Repeat pan frying method until all patties are cooked. Adding more oil with each batch or as needed.
12 – Serve on buns or in wraps with any fixings and condiments of your choice. I liked a spicy mustard, fresh mozzarella and a ginger-turmeric pickle.
13 – If not serving right away, let patties cool on baking sheet and place in freezer.
14 – To reheat frozen patties, preheat oven to 400°F and bake for 30 minutes (from frozen) turning at the 15 minutes mark.
So there you have it! Have you tried making your own vegetarian/vegan burgers? Think you'll give these a try? I hope so and if you do leave a comment below with how they turned out :)