Bbq Kidney Bean Kale Burger Recipe

Ever tried mixing kidney beans and kale to make a burger? Well, buckle up for a savory ride because we’re about to craft a BBQ kidney bean kale burger that’s as delicious as it is wholesome. Trust me, it’s a kitchen adventure worth taking!

My favorite of the many nutritious and filling veggie burgers I create is the BBQ Kidney Bean Kale Burger. It is an enjoyably smoky take on the burger, and that’s largely because of the sauce.

Even if you can’t make the BBQ sauce from scratch (and you should try to; it’s easy and good), you can still enjoy this burger with a store-bought BBQ sauce.

Ingredients

• Kidney Beans: Rich in protein and dietary fiber, promoting satiety.
• Kale: Packed with vitamins A, C, and K; a nutritional powerhouse.
• Brown Rice: Provides carbohydrates and fiber for energy and digestion.
• BBQ Sauce: Adds a sweet, tangy, smoky flavor to the burger.
• Ground Flaxseed: Excellent source of omega-3 fatty acids and fiber.

Ingredient Quantities

“`html

• 1 can (15 oz) kidney beans, drained and rinsed
• 1/2 cup finely chopped kale, stems removed
• 1/2 cup cooked brown rice
• 1/4 cup breadcrumbs
• 1/4 cup finely chopped onion
• 2 cloves garlic, minced
• 2 tablespoons BBQ sauce
• 1 tablespoon olive oil
• 1 tablespoon soy sauce
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/4 teaspoon black pepper
• 2 tablespoons ground flaxseed mixed with 5 tablespoons water
• Salt to taste

“`

How to Make this

1. Set your oven to 375°F (190°C) to bake. Use parchment paper to line a baking sheet.

2. In a big bowl, use a fork to mash the kidney beans, which you have drained and rinsed, until they are mostly broken down but still retain some texture.

3. Incorporate very small pieces of kale, thoroughly cooked brown rice, torn-up pieces of bread, chives, garlic, and BBQ sauce into the smashed beans.

4. In a small bowl, combine flaxseed meal and water. Let this sit for a few minutes until it thickens, then add it to the bean mixture.

5. Taste and salt as needed. Use a spoon or your hands to mix the ingredients thoroughly until the mixture holds together, is evenly mixed, and is distinctly you.

6. Shaping the mixture into patties yields about 4 to 6 evenly sized burgers. Place the burgers on the prepared baking sheet.

7. Put the baking sheet in the oven that has been preheated and bake the patties for a time span of 20-25 minutes. Be sure to flip them in the oven halfway through the cooking time so that they can brown evenly on both sides.

8. After baking, take the burgers from the oven and let them cool a little on the baking sheet for about 5 minutes. This allows them to firm up before you serve them.

9. Present the burgers on buns with your preferred toppings. For instance, you might use lettuce, tomato, or even avocado. You might slather on some more BBQ sauce or any kind of condiment you like. Toppings are where the magic happens.

10. Savor the BBQ kidney bean kale burgers straight from the oven as a delightful and filling vegetarian alternative.

Equipment Needed

1. Oven
2. Baking sheet
3. Parchment paper
4. Large mixing bowl
5. Small bowl
6. Fork
7. Spoon
8. Measuring cups
9. Measuring spoons
10. Chef’s knife
11. Cutting board

FAQ

• Can this burger be made gluten-free?To prepare the recipe so that it is free of gluten, use gluten-free breadcrumbs or gluten-free crackers that have been crushed to breadcrumb consistency. You can use the same amounts as listed in the ingredient list for either substitute.
• What can I use instead of brown rice?Brown rice can be substituted with either quinoa or cooked bulgur.
• How can I store leftover patties?Refrigerate them in an airtight container for 3 days, or freeze them for 2 months.
• Is there an alternative to flaxseed for binding?Chia seeds combined with water or a vegan egg substitute can serve as a replacement for flaxseed.
• Can I use other beans besides kidney beans?Absolutely, black beans or chickpeas are great substitutes that function excellently in this recipe.
• How do I make the patties hold together better?Ensure that the beans are fully mashed and consider adding more breadcrumbs if necessary.

Bbq Kidney Bean Kale Burger Recipe Substitutions and Variations

Substitute black beans or chickpeas for the kidney beans.
Replace kale with spinach or Swiss chard.
Substitute quinoa or bulgur for brown rice.
Oats can be used in place of breadcrumbs in a gluten-free way. They work perfectly for binding and give a lovely oat flavor your family will love. Not only are these oat meatballs gluten-free, they’re also dairy-free!
Use teriyaki sauce or chipotle sauce instead of BBQ sauce for a different flavor.

Pro Tips

1. Flavor Boost For extra flavor, consider adding a teaspoon of liquid smoke or Worcestershire sauce to the mixture. This will enhance the smokiness and depth of flavor in your patties.

2. Texture Improvement After draining and rinsing the kidney beans, pat them dry with a paper towel to remove excess moisture. This step helps achieve a better texture in the patties, preventing them from becoming too mushy.

3. Binding Insurance To ensure the patties hold together well, chill the mixture in the refrigerator for about 15–20 minutes before forming the patties. This allows the flaxseed mixture to fully bind the ingredients together.

4. Even Cooking When shaping the patties, make sure they are uniform in thickness so they cook evenly. Use a flat spatula to gently press down on the patties before baking, aiming for about 1/2 inch thickness.

5. Crispier Exterior For a crispier crust, lightly brush the tops of the patties with a bit of olive oil before baking. This helps achieve a more golden and crispy exterior.