Ingredients
Patties
- 2 cups cooked black beans 340 g, well drained; unsalted for the nutrition estimate
- 1/2 cup cooked brown rice 100 g, cooled
- 1/2 cup old-fashioned rolled oats 40 g
- 1/2 medium onion 80 g, finely diced
- 1 tablespoon olive oil 15 ml
- 2 garlic cloves 6 g, minced
- 1 teaspoon ground cumin 2 g
- 1 teaspoon smoked paprika 2 g
- 1/4 teaspoon fine salt 1.5 g
- 1 tablespoon ground flaxseed 7 g
- 3 tablespoons water 45 ml
Equipment
- Baking sheet
- Parchment paper
- Skillet
- Mixing bowl and potato masher
- Broad spatula
Instructions
Shape and bake
- Heat the oven to 400°F (200°C). Line a baking sheet with parchment. Mix ground flaxseed with the water and set aside for 10 minutes.
- Drain the beans thoroughly and blot away surface moisture. Heat the olive oil in a skillet over medium heat. Cook the onion for 5–7 minutes until softened and no longer wet-looking, then add garlic, cumin and paprika for 30 seconds. Let cool slightly.
- Mash about two-thirds of the beans in a bowl, leaving the rest partly chunky. Stir in the rice, oats, onion mixture, salt and thickened flax mixture. Rest for 15 minutes so the oats can absorb moisture.
- Divide into four equal portions and form patties about 3 1/2 inches wide and 3/4 inch thick, smoothing the edges. If the mixture is loose, mash a little more of it and rest briefly before shaping; do not add large amounts of dry ingredients.
- Bake for 15 minutes, then carefully flip with a broad spatula. Bake for another 10–15 minutes until the edges are firm and the patties are hot through. Rest on the tray for 5 minutes before lifting. Serve plain or in buns with optional toppings.
Nutrition
Calories: 234kcalCarbohydrates: 36.7gProtein: 10.3gFat: 5.7gSaturated Fat: 0.9gSodium: 151mgPotassium: 429mgFiber: 9.9gSugar: 1.4gCalcium: 47mgIron: 3mg
Notes
Nutrition is estimated per plain patty using USDA data for unsalted cooked beans and brown rice; buns, toppings and extra pan grease are excluded. Canned beans change sodium. This recipe assumes the beans and rice are already fully cooked. Use oats labeled gluten-free if needed and verify all other ingredient labels. Refrigerate leftovers promptly, use within 3–4 days and reheat to 165°F (74°C).