Vegan Black Bean Farro Burger: Cooking for Wellness at NYU Langone

farro

🥗Healthier: quinoa

💰Cheaper: brown rice

Quinoa is protein-rich while brown rice is often less expensive.

nutritional yeast

💰Cheaper: parmesan cheese

Parmesan adds a cheesy flavor but is not vegan.

burger buns

🥗Healthier: whole grain buns

💰Cheaper: white buns

Whole grain buns are more nutritious, while white buns are often cheaper.

Cook farro pilaf style with a little olive oil over medium heat, toasting it to bring out the aromas and flavors, about 2-3 minutes.

Add water to the toasted farro, cover, and let it cook for about 18 to 20 minutes.

In a skillet over medium heat, add olive oil and sauté small diced onion and carrots until softened, about 5-7 minutes, without browning them.

Add fresh garlic, chili flake, and a little salt to the softened vegetables and sauté until fragrant.

Chill the sautéed vegetables to room temperature on a baking pan.

In a blender, combine the cooked and cooled vegetables, cooked farro, and two cans of drained low sodium black beans, reserving about a cup of whole beans.

Add Chipotle in Adobo to the blender mixture.

Prepare a flax egg by mixing one tablespoon of ground flaxseed with three tablespoons of water and letting it sit for about 15 minutes until thickened.

Add Panko bread crumbs, fresh parsley, and fresh cilantro to the blender mixture and blend into a thick paste.

Transfer the blended mixture to a bowl and fold in the reserved whole black beans for texture.

Refrigerate the mixture for about 30 to 40 minutes to help the flax egg set and firm up the mixture.

Form the mixture into patties, about three-quarters of an inch thick, similar to making meatballs.

Season the patties with fresh pepper and salt before grilling.

Preheat the grill to medium-high heat and place the patties on the grill, avoiding touching them until they release themselves when seared.

Give the patties a quarter turn on the grill for crosshatch grill marks.

Cook until the exterior is crisp and the patties are heated through, about 4-5 minutes per side.

Toast whole grain buns on the grill.

Assemble the burgers with avocado, Chipotle ketchup, plum tomatoes, and green leaf lettuce.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens