Freekeh Bean Burgers with Harissa Onions

Need a dairy free main course? Freekeh Bean Burgers with Harissan Onions could be an amazing recipe to try. This recipe serves 4 and costs $1.27 per serving. One serving contains 353 calories, 16g of protein, and 7g of fat. From preparation to the plate, this recipe takes about 45 minutes. A mixture of green onions, pinto beans, carrot, and a handful of other ingredients are all it takes to make this recipe so tasty. Plenty of people made this recipe, and 178 would say it hit the spot. This recipe is typical of American cuisine. It is brought to you by Oh My Veggies. Overall, this recipe earns an amazing spoonacular score of 89%. Similar recipes include Black Bean Harissa Burgers, Honey-Harissa Pork Tenderloin with Saffron Freekeh & Zucchini, and Honey-Harissa Pork Tenderloin with Saffron Freekeh & Zucchini.

Servings: 4

Preparation duration: 20 minutes

Cooking duration: 25 minutes

 

Ingredients:

1 batch Smoky Garlic Aioli

Baby spinach leaves, for serving

1/4 cup shredded carrot

1 teaspoon cumin

1 egg, lightly beaten

1/2 cup cracked freekeh, cooked according to package instructions

2 cloves garlic, minced

1/4 cup sliced green onions

4-6 hamburger buns

1-2 teaspoons harissa

1 tablespoon olive oil

1 large onion, thinly sliced

1 1/2 cups cooked pinto beans (or one 15-ounce can)

Salt and pepper to taste

1 tablespoon za'atar

Equipment:

oven

potato masher

baking sheet

wooden spoon

frying pan

bowl

Cooking instruction summary:

Preheat oven to 350ºF.Place the beans in a large bowl and use a wooden spoon or potato masher to mash them slightly—they shouldn't be completely mashed, but there should be very few left intact when you're finished. Stir in the freekeh, garlic, carrot, and green onions. Season with the za'atar 1 teaspoon at a time, tasting to get the right amount. (Since za'atar mixtures can vary, it's hard to give an exact number, but I ended up using a full tablespoon.) Stir in the cumin and salt and pepper to taste, then fold in the egg.Form the burger mixture into 4 large patties (for large hamburger buns) or 6 small patties and place them on a parchment paper-lined baking sheet, shaping them on the sheet to make sure they're round and well-formed. Spray the tops with an oil mister (or brush them with a small amount of olive oil) and bake for about 25 minutes, or until lightly browned and slightly crispy on the edges.While the burgers are in the oven, heat the olive oil in a large skillet over medium heat. Add the onion and a pinch of salt; cook until browned, 8-10 minutes. Stir in the harissa, starting with 1 teaspoon (or a half teaspoon if you're not a fan of spicy food) and adding more to taste. To assemble the burgers, place each patty on a bun and top them with onions, aioli, and spinach leaves.

 

Step by step:


1. Preheat oven to 350ºF.

2. Place the beans in a large bowl and use a wooden spoon or potato masher to mash them slightly—they shouldn't be completely mashed, but there should be very few left intact when you're finished. Stir in the freekeh, garlic, carrot, and green onions. Season with the za'atar 1 teaspoon at a time, tasting to get the right amount. (Since za'atar mixtures can vary, it's hard to give an exact number, but I ended up using a full tablespoon.) Stir in the cumin and salt and pepper to taste, then fold in the egg.Form the burger mixture into 4 large patties (for large hamburger buns) or 6 small patties and place them on a parchment paper-lined baking sheet, shaping them on the sheet to make sure they're round and well-formed. Spray the tops with an oil mister (or brush them with a small amount of olive oil) and bake for about 25 minutes, or until lightly browned and slightly crispy on the edges.While the burgers are in the oven, heat the olive oil in a large skillet over medium heat.

3. Add the onion and a pinch of salt; cook until browned, 8-10 minutes. Stir in the harissa, starting with 1 teaspoon (or a half teaspoon if you're not a fan of spicy food) and adding more to taste. To assemble the burgers, place each patty on a bun and top them with onions, aioli, and spinach leaves.


Nutrition Information:

Quickview
352k Calories
16g Protein
7g Total Fat
57g Carbs
24% Health Score
Limit These
Calories
352k
18%

Fat
7g
11%

  Saturated Fat
1g
9%

Carbohydrates
57g
19%

  Sugar
5g
6%

Cholesterol
41mg
14%

Sodium
454mg
20%

Get Enough Of These
Protein
16g
33%

Folate
179µg
45%

Fiber
10g
41%

Vitamin K
38µg
37%

Manganese
0.72mg
36%

Vitamin A
1535IU
31%

Vitamin B1
0.44mg
30%

Iron
5mg
29%

Selenium
17µg
25%

Phosphorus
185mg
19%

Calcium
162mg
16%

Vitamin B6
0.28mg
14%

Magnesium
54mg
14%

Potassium
476mg
14%

Vitamin B3
2mg
13%

Vitamin B2
0.21mg
12%

Copper
0.25mg
12%

Vitamin E
1mg
10%

Zinc
1mg
9%

Vitamin C
6mg
8%

Vitamin B5
0.39mg
4%

Vitamin B12
0.18µg
3%

Vitamin D
0.22µg
1%

covered percent of daily need
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Food Trivia

A cluster of bananas id formerly called a ‘hand’. Along that theme, a single banana is called a ‘finger’.

Food Joke

WASHINGTON, DCCalifornia decriminalized the sale of Caesar salad this week -- and it`s not a moment too soon, the Libertarian Party said today."When you outlaw Caesar salad, only outlaws will eat Caesar salad," noted the party`s Director of Communications, Bill Winter. "That`s why, on the issue of Caesar salad, we Libertarians have always been pro-legalization."Selling Caesar salad became a crime last year when California legislators passed a new health law banning the sale of food that used raw eggs as an ingredient. Unexpectedly, the law included Caesar salad, which uses uncooked eggs in its unique dressing.Restaurant owners and fans of the popular salad were outraged. The outcry convinced state legislators to file a new bill to cancel the criminal status of Caesar salad -- and, presumably, end what might have become a flourishing black market in contraband romaine lettuce, raw eggs, and Parmesan cheese.The bill, signed into law by Governor Pete Wilson on Monday, has Libertarians cheering -- but a little surprised."We have to compliment California legislators for their rare display of good sense," acknowledged Winter. "Although we`re a bit surprised that they were courageous enough to toss the Caesar salad law entirely."Libertarians had expected politicians to take a more timid, gradual approach, said Winter, perhaps...* Implementing a five-day waiting period for Caesar salad, so the government could do a medical background check for raw-eggallergies.* Legalizing only "medical Caesar salad" -- whereby people with a vitamin deficiency could get a doctor`s permission to buy a small amount of Caesar salad for their own personal use.* Launching an anti-Caesar salad TV advertising blitz, perhaps with a commercial showing a frying pan, and then showing a frying pan with a raw egg in it. The voice-over could be: "This is your brain. This is your brain on Caesar salad."* Allowing only adults, 21 and over, the right to buy Caesar salad, on the grounds that it may be an adolescent`s gateway-salad to stronger stuff, like macaroni salad or three-bean salad.But Libertarians say they are delighted with the bold, unexpected victory over the "Just Say No to Caesar Salad" lobby -- and argue that it`s a win for libertarianism and the American way of life."We support the Constitutional right of every American to keep and bear a Caesar salad -- or, rather, to eat and buy a Caesar salad," said Winter. "All joking aside, it`s a setback for those political eggheads who think they have the right to micromanage every aspect of our lives -- down to the type of salad we buy in a restaurant. Hopefully, politicians will learn ... TO JUST LETTUCE ALONE."

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