Black bean and Rice Vegan Veggie Burgers

Eating Vegan is Saving the Environment

Embracing a vegan lifestyle goes beyond a dietary choice; it is a commitment to sustainability, compassion, and health. As more people become aware of the profound impacts their food choices have on the environment, animals, and personal well-being, veganism is gaining momentum worldwide. One of the most significant ways a vegan lifestyle helps the planet is through the reduction of greenhouse gas emissions. The livestock industry is a major contributor to methane, nitrous oxide, and carbon dioxide emissions, which are potent greenhouse gases driving climate change. By choosing plant-based foods, vegans significantly decrease their carbon footprint.

Vegans save the planet!

Moreover, veganism promotes biodiversity and reduces deforestation. Large swathes of forests are cleared to create grazing land and grow feed crops for livestock, leading to habitat destruction and loss of biodiversity. In contrast, plant-based agriculture generally requires less land and supports more sustainable land use practices. Even still though sometimes you just crave a nice, juicy burger - a vegan veggie burger of course!

Are Veggie Burgers Vegan?

In my journey towards veganism, I have noticed that many veggie burgers sold on the market and in restaurants are not vegan. They contain egg or dairy as binders to help the vegetables stick together in a bun. This is not ideal for vegans or just anyone with intolerances/allergies; which is why I’ve created this recipe. These veggie burgers are easy to make, and free from gluten, soy, wheat, eggs, nuts or dairy so, essentially, anyone can enjoy these. I love to make a big batch and store them in the freezer. They are a great meal prep to have in your fridge. There are fantastic on salads, in tacos, or in a wrap.

Toddlers love Vegan Veggie Burgers!

My daughter who has a dairy intolerance can enjoy these as they are super kid friendly! You can even get your kids to help you make the burgers and press them into shape. It is a great recipe to get your kids involved since the patty mixture is safe to eat without grilling. It is a great sensory experience and a fun way to get young kids to pitch in the kitchen. My daughter loves hopping on her toddler friendly kitchen step stool and help stir the bowl or chop up vegetables.

Get your Toddler Involved

It is hard as a single mom to find moments that I can spend quality time with my daughter, I find that using the time I spend to prepare meals to be a great time to have that quality bonding time. I get to teach her my love for the kitchen just like my mother did to me. It is such a great feeling to see her face light up when she feels useful and included. Since she is a toddler she needs a lot of redirection, so this recipe is great since it really allows her to have more freedom as I allow her to play with the patty mix when we are shaping the burgers.

Harina Pan is just the GOAT

Of course no vegan spicy latina recipe is complete without Harina Pan. This black bean and rice veggie burger gets a delightful Latin twist by incorporating Harina Pan instead of traditional bread crumbs, making it entirely gluten-free. Harina Pan, a staple in Venezuelan cuisine, is a pre-cooked cornmeal that adds a unique flavor and texture to the burger, setting it apart from the usual veggie patties. This ingredient not only binds the black beans and rice together perfectly but also infuses the burger with a subtle corn flavor reminiscent of arepas, a beloved Venezuelan dish. The result is a deliciously moist and flavorful patty that captures the essence of Latin American culinary traditions while catering to those with gluten sensitivities. Perfectly complemented by fresh toppings and a whole grain bun, this burger is a celebration of both health and heritage.

Ingredients :

• 1.5 cup of cooked white rice

• 2 cans in black beans

• 1 flax egg

• Garlic salt (3tbsp)

• Garlic powder (3tbsp)

• Liquid smoke (5tbsp)

• Smoked paprika (3tbsp)

• 3 grated carrot

• 1/2 cup of harina pan

• Optional: Salt & pepper to taste

picture of patty mix

Steps:

• Open one can of black beans with it’s water and blend using an immersion blender until a slightly runny paste consistency

• Combine in a separate large bowl with rice, one whole can of drained black beans, harina pan, grated carrot, flax egg and spices until it give you the appearance and texture of a mush that can stick together.

• Grab a handful and roll into a ball then squish into a disc using your hands.

• Place on an oiled hot skillet and cook at medium heat for 5-7 minutes or until slightly brown and then flip. Repeat on other side.

• Remove from heat and enjoy however you desire. I love to place mine in a chopped salad as the protein.

Let is know your thoughts and modifications below!

veggie burgers cooking on pan