Farro Black Bean Burgers

Farro Black Bean BurgersLast week’s theme was ‘Eat alllll the farro.’ If you haven’t made it before, there are three things you need to know: 

  1. It’s good. And versatile.
  2. It’s good for you.
  3. There is no such thing as a little bit of farro.

Because it nearly triples its volume when cooked, I was drowning in farro after making two batches. I felt like shouting, “You get some farro! You get some farro!”

In addition to my Farro Strawberry Goat Cheese Salad, I made Farro Black Bean Burgers. And WOW, they were good! When I originally went looking for a farro burger recipe, they all had long lists of ingredients or complicated steps. Not my thing. So I kept it really simple and healthy, and let me tell you – these babies aren’t missing a thing.

3 more things you should know about them: 

  1. They don’t crumble or fall apart while you’re eating them (like so many veggie burgers do)
  2. They’re thick and “meaty” – even traditional burger lovers can appreciate that
  3. Calcium and iron are complementary, so eating calcium-rich foods (like black beans) with iron-rich foods (like farro) boosts the body’s iron absorption. That’s why they’re such a powerful combo in this recipe. Don’t have black beans? Chickpeas, navy beans and kidney beans are also high in calcium. 

Farro Black Bean Burgers

Prep Time: 20 minutes

Cook Time: 15 minutes

Total Time: 35 minutes

Yield: 5 burgers

Farro Black Bean Burgers

Ingredients

    For the burger:
  • 15oz canned black beans
  • 2 Tbsp tomato paste
  • 1c cooked farro
  • 3/4 cup sweet corn (I used the corn from one corn on the cob, but canned is okay too!), optional
  • 1/2 cup bread crumbs
  • 1 egg
  • 2 Tbsp olive oil
  • For the buns:
  • whole-wheat buns
  • 1 cup spinach leaves
  • 2 avocados, sliced

Instructions

  1. Cook farro according to package instructions. Set aside.
  2. Drain and rinse black beans.
  3. Place half of black beans in a food processor and add tomato paste. Process until smooth.
  4. Place processed bean mixture in large mixing bowl. Add the remainder of the black beans (whole), farro, corn, 1/2 cup bread crumbs and 1 egg. Mix well. You can use this mixture immediately or refrigerate until later.
  5. Shape into patties. I made 5 large burgers with this recipe, but feel free to make smaller patties or even meatbealls!
  6. Time to cook your burgers: Heat olive oil in a large saucepan over medium heat. Once olive oil is hot, add burgers and cook for 2-3 minutes per side, or until golden brown.
  7. Serve on buns with sliced avocado, spinach and any other toppings or condiments that you enjoy.

Notes

This recipe makes 5 burgers. Feel free to cut the recipe in half for just 2-3 burgers. Leftovers are also excellent (they tasted just as good if not better reheated the next day), or crumble the burger on top of a salad for a punch of protein or a new spin on leftovers.

http://bestlittlenest.com/farro-black-bean-burgers/

Farro Black Bean Burgers

Farro Black Bean BurgersFarro Black Bean Salad

September 26, 2016

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