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Black Bean Zucchini Burger Recipe -- Meatiest, juiciest and tastiest veggie burger ever with black beans, brown rice and zucchini. | ifoodreal.com

Who doesn’t like a good old juicy burger?! I will be honest and first to admit that I love everything about burger – aromas of grilled meat, messy ketchup and mustard all over my face and fingers, a huge bite, variety of layers, a savoury pickle in the middle, gooey cheese on a patty, a bun with crispy edges. I think pub burgers, heck even McDonald’s burgers, taste delicious! Yes, I think so! Of course I would never eat them because for obvious reasons. And because I can easily make a healthy burger at home that tastes as delicious and not nearly as deadly!

Black Bean Zucchini Burger Recipe -- Meatiest, juiciest and tastiest veggie burger ever with black beans, brown rice and zucchini. | ifoodreal.com

This week I posted on all my Facebook channels this message, after seeing someone posting about walking for Relay for Life:

I feel we live in a hypocritical world…

We do so much for Cancer Research like walking, running, donating and yet we don’t do equally the same for Cancer Prevention like avoiding processed foods, toxins and GMOs with it. The “best” one is fundraising money to cure cancer holding a Pub Night – a burger with beer. Does anyone feel the same way or am I alone thinking Prevention is more important than Research?!

Don’t get me wrong, research is good but I’m sure 150% not as much money and effort is spent on stopping processed foods in our lives that cause so much cancer in the first place! No other country eats as much junk as North America, and no other country has so much cancer as North America. The link is obvious and if you disagree I suggest you do research. I understand there is air, pollution, environment blah-blah-blah but processed food is the main cause for cancer. Look at old videos circa President Kennedy times and tell me if crowds look the same as you see now walking into any store (I don’t think there are larger crowds anywhere else in this hiding behind garage doors society). Now think, did you hear of so many people sick with cancer back then?! We all know the answer.

So, I will be making delicious burgers at home and talking about organics, GMOs and processed foods until I die!

Black Bean Zucchini Burger Recipe -- Meatiest, juiciest and tastiest veggie burger ever with black beans, brown rice and zucchini. | ifoodreal.com

We have never been huge burger fans because we are Europeans. We like them but it wouldn’t be our first choice at a restaurant, even back then. Burgers are not traditional Russian or Ukrainian food however we have “kotlety” which are basically burger meat patties enjoyed with whole grains and salad on a side. Technically, burger can be healthy, depends what it is made of and how it is served.

This year I’m stepping out of my comfort zone and making burgers. I already made Salmon Burger and now this Black Bean Zucchini Burger. To be further more honest, I was sceptical burger made with beans would taste anything like a burger. Like wouldn’t it be dry?! Truth is, once you dress it up with all traditional burger fixins, I swear it is the meatiest and tastiest zucchini burger ever!

Black Bean Zucchini Burger Recipe -- Meatiest, juiciest and tastiest veggie burger ever with black beans, brown rice and zucchini. | ifoodreal.com

My kids gobble them up every time and last time I tripled the recipe and froze many patties. I also made a decision to kiss “good bye” to my 10 year old greenish countertops this Fall. Considering I survive the deck renos this summer. I just can’t stand dark pictures anymore and running around kitchen with food for the purpose of pictures.

Black Bean Zucchini Burger Recipe -- Meatiest, juiciest and tastiest veggie burger ever with black beans, brown rice and zucchini. | ifoodreal.com

I also discovered organic sprouted whole wheat buns (look in a freezer section) in a health food store and a natural aisle of a grocery store (Superstore in Canada). So, now we can eat burgers!

Black Bean Zucchini Burger Recipe -- Meatiest, juiciest and tastiest veggie burger ever with black beans, brown rice and zucchini. | ifoodreal.com

I liked adding zucchini for extra moisture. And I loved a patty with breadcrumbs instead of oat flour but use what you have to use. Also chunky mashed beans are better than mushy in terms of texture, therefore I mashed them by hand.

Enjoy this juicy zucchini burger with meaty black beans and be healthy!

Black Bean Zucchini Burger

Black Bean Zucchini Burger

Ingredients

    Patty:
  • 1 cup brown rice, cooked (measured after)
  • 2 x 14 oz cans black beans, drained & rinsed
  • 2 eggs, large
  • 3/4 cup (1 small) grated zucchini, liquid squeezed out (measured after)
  • 1 medium onion, grated*
  • 2 large garlic cloves, crushed*
  • 1 cup oat flour (for GF version) or whole grain breadcrumbs (I prefer latter)**
  • 11/4 tsp salt***
  • 1 tsp cumin
  • 1 tsp chili pepper in adobo sauce, minced (more to taste)
  • 2 - 4 tbsp coconut, avocado or sesame oil, for frying
  • Burger (use your imagination):
  • 9 sprouted whole wheat buns (I like Silver Hills or Food for Life)
  • Cheese (I use shredded organic cheddar)
  • Lettuce (use in place of a bun for low carb version)
  • Tomato slices
  • Red onion slices
  • Pickles
  • Avocado, sliced
  • Ketchup and mustard

Directions

  1. Cook rice as per package instructions.
  2. In the meanwhile, in a large bowl, add beans and mash with a masher until coarse puree with some bean chunks forms. It doesn't have to be smooth, in fact coarser texture means "meatier" burger. Add remaining Patty ingredients (except oil and don't forget rice) and mix with spatula.
  3. Preheat large skillet on low - medium heat and swirl a tablespoon or two of oil to coat it generously. Scoop 1/2 cup Patty mixture and form into a patty, place on a skillet and proceed doing the same with remaining mixture. Fry for 7 - 8 minutes or until crispy and golden, on each side.
  4. To serve, I usually top desired amount of patties with a bit of shredded organic cheese, cover and cook on Low until cheese is melted. Transfer to a platter. Spread a bit of butter on each side of a bun, place inside side down in a skillet and fry until crispy edges appear. Obviously, place patty on a bun and serve with toppings.
  5. Storage Instructions: Refrigerate patties in a glass airtight container for up to 5 days. Freeze cooked or uncooked separated with pieces of parchment paper for up to 3 months. Reheat in the oven or in a skillet covered with a lid. Assemble a burger.

Notes

*I puree onions and garlic using Ninja cup attachment. **I make my own breadcrumbs by baking organic sprouted bread at 300 degrees F and then processing in a blender or food processor. ***I used my own cooked beans so you might need to use less salt if using canned.

http://ifoodreal.com/black-bean-zucchini-burger/

Nutritional Info

Servings Per Recipe: 9

Amount Per Serving = 1 patty (no toppings or bun):
Calories: 197.4
Total Fat: 6.4 g
Cholesterol: 47.8 mg
Sodium: 423.2 mg
Total Carbs: 26.6 g
Dietary Fiber: 4.5 g
Protein: 8.1 g
WW Points+: 5

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17 Comments

  1. Katy | Her Cup of Joy

    You always come up with the most interesting recipes! I’ve heard of bean burgers but have never tried them. I have all of these ingredients in my pantry too, just need to make them sometime! 🙂 Yours look so good by the way! I am getting hungry over here lol.

    Reply
    • Olena

      Yay! It is coming in a few weeks tops! So hot we are eating mainly salads. It should cool down soon, I will make it.

      Reply
  2. Melinda P. Baugh

    Yummy! Thank you so much for sharing this wonderful recipe! Zucchini is the best vegetable for almost every food, isn’t it? I love it so much and burger also. It looks so tasty and the sauce that is flooding out is soooo attractive that I feel crave now! Thanks again!

    Reply
  3. Lacey

    Mine came out very mushy inside…like every bite made it smush out the other side…what did i do wrong?

    Reply
    • Olena

      Hi Lacey. Probably you didn’t squeeze zucchini well enough. Next time try squeezing smaller portions of shredded zucchini between your hands really hard. Like really well until no liquid comes out at all. You could also add more breadcrumbs or oat flour. An easy fix.:)

      Reply
    • kris

      you should bake your zuccini and other vegs in the oven it gets all the water out, burger isent mushy,

      Reply
  4. Leanne

    How many slices of bread do you think Id need to bake to make the 1 cup of breadcrumbs? Also how long do you bake them for?

    Reply
    • Olena

      Ugh, I eyeball and play it by ear. I would say 4 slices to be safe. Depending on a size. Good for Life is smaller than Dave’s Killer. Bake until starting to brown. Idk, about 15 maybe minutes.:) Bake more and have extra breadcrumbs on hand.:)

      Reply

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