Ingredients

The following ingredients have 4 Servings
  • 1 (15-ounce can) black beans (drained and rinsed)
  • 1 teaspoon olive oil
  • ¼ cup chopped onion
  • 1 clove garlic (minced)
  • 1 teaspoon smoked paprika
  • 1 teaspoon cumin
  • ½ teaspoon chili powder ((check labels for gluten-free))
  • 1 teaspoon kosher salt
  • Freshly ground black pepper (to taste)
  • ¼ cup BBQ sauce
  • 1 tablespoon molasses
  • ¼ cup old fashioned oats ((check labels for gluten-free))
  • 1 ¼ cup cooked brown rice
  • 2 tablespoons finely chopped canned beets
  • 1 tablespoon beet juice
  • 1 large egg (lightly beaten)
  • 4 whole wheat 100 calorie hamburger buns (or Gluten-free bun)
  • Optional toppings: Sliced pepper Jack cheese, (lettuce, tomato, avocado, BBQ sauce, ketchup)

Instruction

  • Add the beans to a large mixing bowl. Gently pat beans dry with a paper towel. Using the back side of a fork or potato masher, mash beans until smooth and pasty.
  • Heat a small skillet over medium heat.
  • When hot, add the oil, onion and garlic. Sauté 3 minutes then transfer to the bowl with the beans.
  • In a small bowl, add the paprika, cumin, chili powder, salt and pepper. Mix until combined then add to the large bowl.
  • Using the same small bowl, mix the BBQ sauce and molasses until thoroughly combined.
  • Add 3 tablespoons of the mixture to the large bowl and set aside the rest for basting during cooking
  • In a food processor fitted with a metal blade, process oats until fine.
  • Add the oats to the large bowl with the beans, veggies and sauce.
  • Add the rice, beets, beet juice and egg and mix everything until combined.
  • Using your hands, form the mixture into 4 patties, about 5 ½ ounces each. Place patties on a freezer safe plate and freeze for 30 minutes. Alternatively, you can put them in the refrigerator for 2 hours or more.
  • Heat a large flat skillet over medium heat. Spray with oil and, using a spatula, transfer patties to the skillet.
  • Cook the patties for 5 minutes, carefully flip with the spatula, baste with the remaining sauce and cook an additional 5 minutes. Add cheese during the last 2 minutes, if using.
  • With the spatula, place each patty on a bun and top with your desired toppings.