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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