Kidney Bean and Kale BBQ Burger

0-552566148-bbq-bean-kale-burger
Super easy to make and BAKED —not fried— these mouthwatering burgers are a healthy meal you can enjoy any time of year! The burger holds together perfectly, plus baking it keeps the outside nice and crispy, and helps the inside stay moist and flavorful. Besides being super delicious, here are a few other reasons you should go make these now: there is NO oil in these burgers and you don’t need oil to cook them either! They are also loaded with healthy veggies, they are quick and easy, gluten-free if you use certified gluten-free oats, and you could easily make a double batch and feed a crowd. They can even be made ahead and frozen until you need them. Alright, now that we got that out of the way, wanna know how to make them?

KIDNEY BEAN AND KALE BBQ BURGER [VEGAN, GLUTEN-FREE]

SERVES

8-10

COOK TIME

40

INGREDIENTS

  • 1 tbsp flaxmeal
  • 3 tbsp water
  • 1 can red kidney beans
  • 1 can white kidney beans (cannellini beans)
  • 1 cup chopped kale
  • 1 cup shredded carrot
  • 2 garlic cloves
  • 4 tbsp tahini
  • 2 tbsp tomato paste
  • 2 tsp apple cider vinegar
  • 1 tsp molasses
  • 1 tsp liquid smoke (I like the hickory flavor)
  • ½ tsp smoked paprika
  • 1 tbsp oregano
  • salt/pepper to taste
  • ½ cup Panko bread crumbs
  • ½ cup oats (use certified gluten free oats if needed)
  • Burger buns and toppings: BBQ sauce of choice, pickles, kale leaves, and/or whatever burger toppings you like.

PREPARATION

  1. Preheat oven to 375 degrees F.
  2. Line a baking sheet with parchment paper and set aside.
  3. In a small bowl, whisk together the flax meal and water and set aside.
  4. In the bowl of a food processor, pulse the beans a few times to start to break them down, but don’t puree them!
  5. Add to the food processor with the beans, the kale, carrots, tahini, tomato paste, vinegar, molasses, liquid smoke, smoked paprika, and oregano and pulse until combined, but still a little chunky.
  6. Transfer the mixture to a large bowl and taste for seasoning. Add salt/pepper and any additional seasonings if needed.
  7. Add the panko bread crumbs, oats and the flax “egg” to the mixture and stir well until fully incorporated.
  8. The mixture should form easily into balls and hold together well. (If it is too wet, add a tbsp more panko or oats. If it is too dry and crumbly, add another tbsp of tomato paste or tahini. Mix again.)
  9. Using your hands, scoop up about ¼-1/3 cup of the mixture and form it into a patty. (I like mine closer to slider size than full burger size.) Place the burger onto the parchment lined baking sheet. Repeat with the remaining mixture.
  10. Bake the burgers for 35-40 minutes, flipping them over after 20 minutes. (After 20 minutes, the bottoms of the burgers should be nicely browned and they should flip easily, holding together well.) The burgers are done when they are nicely browned on both sides and crispy on the outside.

Source: www.onegreenplanet.org

2015-05-26T12:01:56+00:00

Related Questions

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    A:

    100% gluten-free!!!

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    You can eat cooked food as much as you like. However, try to incorporate as many nutrient-dense raw foods, such as fresh fruits and vegetables, raw nuts and seeds, into your diet to make sure you are receiving an adequate amount of nutrients.

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    OF COURSE! WHAT TO KNOW FOR SURE? GO GET A MINERAL TEST DONE. FIND SOMEONE IN YOUR TOWN WHO DOES NUTRITIONAL TESTING OR LIVE BLOOD CELL MICROSCOPY.

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    Q: It's been 2 weeks now since, I started eating exclusively raw. I'm even baking whole wheat bread in the sun. This was a great substitute for the cooked rice I used to eat. I'm also eating quite a large amount of grapes (red and white), as my body seems to ask for it. But recently, I noticed that my heart is beating quite strongly, and I find difficulty to bear the hot weather as a consequence. Also, I noticed a white pimple on the tip of my tongue, and this was a confirmation that there was maybe too much stimulating energy in the heart (according to oriental diagnosis of the tongue). When I eat sun baked bread, I automatically feel heat in the body. So I'm wondering if this is a good food to continue with or not. Isn't it more "neutral" (in terms of energy) to include a small portion of cooked brown rice along with the raw regimen? Just want remind you of my health issue: HPV and bacteria in the urinary tract.

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    Greetings! No need to feel helpless. Feeling is very powerful and you will attract more of what you are feeling if you don't control your feeling. Please consider ordering and READING (digesting) our "Mental Science Manual" and "The Love Manual" e-books. If you had sex with the guy who cheated on you, you ignited stored residual feelings from the initial violation of your trust. Forgive yourself (and him) and move on. Okay, as far as the sun baked bread, LISTEN to your body. If you're feeling heat, it's stimulating. Cut back on eating this bread. Go back to a little brown or wild rice (very balancing). Remember to detoxify your body periodically! Full Body Detox and Anti-Viral Formula.

    Product Link:
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    Q: What organic shampoo and conditioner would you recommend using? Also, while detoxing, is Navy beans an acceptable food to eat if I want something cooked or does it cause mucus? Is it really a nutritional bean?

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    A: All of our products are 100% all natural plant life herbs. We do not use any kind of unnatural ingredients including animal products, gluten, GMO, binders or fillers.

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    Q: I am a 29 year old woman currently living with one functioning kidney. Both kidneys were found to be "swollen" many months ago due to polyps that had formed inside my uterus. These issues were treated and now I'm interested in treating adult acne that has been forming on my cheeks for many years. My nephrologists told me not to take any herbs especially in capsule form because it may affect my kidneys. What is your opinion about taking herbs for people with one functioning kidney (or which article should I refer to)? Is there another alternative to treating acne without taking herbs. I am now greatly increasing my water intake and drinking one cup of unsweetened cranberry juice every day.

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    If drugs don't hurt one kidney, how in the world could a plant hurt it? Herbs are 1 million times safer than drugs. The choice is yours however to make on taking herbs. We deem them safe. You may be interested in performing the 10-DAY ELECTRIC GREENS CELL FOOD CLEANSE as well as the HEALING SKIN OIL for external application of the acne. Please read our article on a href="http://www.dherbs.com/articles/acne-210.html">"ACNE". Check the articles section on our site!

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    Full Body Cleanse - http://dherbs.com/store/full-body-cleanse-p-1.html

    Cerebrovascular Formula - http://dherbs.com/store/cerebrovascular-formula-p-62.html

    Nerves Formula - http://www.dherbs.com/store/nerves-formula-p-51.html

    Headache and Pain Formula -http://www.dherbs.com/store/headache-and-pain-formula-p-34.html

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    Q: I wrote to you a couple weeks ago asking if it was normal for me to have an outbreak only a day or two into the full body cleanse kit. You wrote back and told me that an outbreak is the body healing. It is two weeks later and I am still having an outbreak! Is this a good sign? Do you think this outbreak may continue on through my anti viral kit? I have been eating mostly fruits and vegetables, however I felt like I needed more substance and I was not enjoying my food at all... so I bought organic noodles and organic tomato sauce (sea salt only, tomatoes, no sugar, you get the point). Is adding some of this into my diet going to make the kits less effective or possibly not work?

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    Q: I read in a health article that Kale may not be the best for people with Gallbladder problems. Is this true, or false? We are taking your Liver and Gallbladder. I works very well. We have started to eat vegan, and raw food diet.

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    Fresh, organic, raw Kale is excellent for the entire body! Eat up and enjoy! Glad you are enjoying our Liver-Gallbladder Formula!

    Article:
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