Reprinted with permission, from “The Fiber Effect” by Nichole Dandrea-Russert, published by Hatherleigh Press.
Fiber is front and center in healthy eating these days – and with good reason. These burgers pack a nutritional punch and are light enough for summer meals.
Pimento Cheeseburger:Summer is upon us, time for burger night with this Pimento Cheeseburger recipe
Written by a registered dietitian nutritionist, “The Fiber Effect” is a guide to meeting daily fiber needs and more. It includes a detailed overview of the vital role fiber plays in the body, 40 fiber-filled recipes, weekly meal plans to create a fiber-rich diet, and more.
From “The Fiber Effect” by Nichole Dandrea-Russert
Servings: 8–10 patties
Ingredients
- 1 cup cooked short-grain brown rice
- 1 cup raw walnuts
- 1 tablespoon olive oil, divided, plus more for cooking if needed (alternatively you can use veggie broth or water)
- 1 medium yellow onion, diced
- 1 tablespoon chili powder
- 1 tablespoon ground cumin
- 2 teaspoons smoked paprika
- 1 teaspoon garlic
- 1 teaspoon turmeric
- ½ teaspoon each sea salt
- ¼ teaspoon black pepper
- 1 (15-ounce) BPA-free can black beans, drained
- ⅓ cup almond or oat flour
Directions
Cook brown rice as instructed on the package and set aside. Time saver: have rice ready to go ahead of time.
Heat a small skillet over medium heat. Once hot, add raw walnuts and toast for 5–7 minutes, stirring frequently, until fragrant and golden brown. (Keep an eye on them to prevent burning. You just want them toasted.)
In the meantime, heat another small to medium skillet and over medium heat. Once hot, add ½ tablespoon of oil (or veggie broth) and onion. Season with a bit of salt and pepper and sauté for 3–4 minutes, or until onion is fragrant, soft, and translucent. Remove from heat and set aside.
Once walnuts are cooled, add to blender or food processor with chili powder, cumin, smoked paprika, turmeric, salt and pepper and blend to a fine meal. Set aside. Add the black beans to a large mixing bowl and mash well with a fork or potato masher, leaving only a few whole beans. Next, to mashed beans, add cooked rice, spiced walnut mixture, sautéed onion, flour and mix thoroughly with a wooden spoon for 1–2 minutes, or until a moldable dough is formed. Taste and adjust seasonings as needed.
Form 8–10 burger patties (depending on size you prefer) and set on a baking sheet or plate for grilling. If grilling, heat the grill and brush with oil to avoid sticking. Otherwise, heat the same skillet you used earlier to medium heat. Once skillet is warm, lightly coat the bottom of your skillet with oil then add your burgers, about half an inch apart. If there is not enough space for all of them to grill evenly then grill half of the mixture at a time, then cook the other half. Cook for 3–4 minutes or until browned on one side, then flip (gently). Cook for 3–4 minutes on the other side.
Prepare any other toppings you’d like such as sliced tomato, avocado, sprouts, herbs, veganaise. Serve burgers as is, on toasted buns or as a lettuce wrap with added toppings.
Delicious and nutritious additions: Try these burgers without a bun, or substituting in a lettuce wrap. Layer by adding greens, tomato, kimchi and onion.
Reprinted with permission, from “The Fiber Effect” by Nichole Dandrea-Russert, published by Hatherleigh Press.
