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
Widget by spoonacular.com

 

Suggested for you

Peanut Butter Coconut Oatmeal Bites
Yummy Quiche
Sesame Chicken
No Bake Cannoli Eclair Cake
Roasted Delicata Squash & Wild Rice Salad
Zakary Pelaccio's Curry Leaf Fried Chicken
Mini Stuffed Meatloaf with a Ketchup Glaze
Cook the Book: Pickled Ginger Peaches
Tortellini and Garden Vegetable Bake
Portabella Mushroom & Spinach Subs
Food Trivia

Cooking food is one of the great revolutionary innovations of history because it not only transformed the way we prepare food, but because it also became a center of cultural communion and organized society.

Food Joke

I tried not to be biased in hiring a handicapped person, but his placement counselor assured me that he would be a good, reliable busboy. I had never had a mentally-handicapped employee, and I wasn't sure I wanted one. I wasn't sure how my customers would react to Stevie. He was short, a little dumpy, and had the smooth facial features and thick-tongued speech of Down Syndrome. I wasn't worried about most of my trucker customers because truckers don't generally care who buses tables as long as the meatloaf platter is good and the pies are homemade. The four-wheeler drivers were the ones who concerned me; the mouthy college kids traveling to school; the yuppie snobs who secretly polish their silverware with their napkins for fear of catching some dreaded "truck stop germ;" the pairs of white-shirted business men on expense accounts who think every truck stop waitress wants to be flirted with. I knew those people would be uncomfortable around Stevie so I closely watched him for the first few weeks. I shouldn't have worried. After the first week, Stevie had my staff wrapped around his stubby little finger, and within a month my truck regulars had adopted him as their official truck stop mascot. After that, I really didn't care what the rest of the customers thought of him. He was like a 21-year-old in blue jeans and Nikes, eager to laugh and eager to please, but fierce in his attention to his duties. Every salt and pepper shaker was exactly in its place, not a bread crumb or coffee spill was visible when Stevie got done with the table. Our only problem was convincing him to wait to clean a table until after the customers were finished. He would hover in the background, shifting his weight from one foot to the other, scanning the dining room until a table was empty. Then he would scurry to the empty table and carefully bus the dishes and glasses onto a cart and meticulously wipe the table up with a practiced flourish of his rag. If he thought a customer was watching, his brow would pucker with added concentration. He took pride in doing his job exactly right, and you had to love how hard he tried to please each and every person he met. Over time, we learned that he lived with his mother, a widow who was disabled after repeated surgeries for cancer. They lived on their Social Security benefits in public housing two miles from the truck stop. Their social worker, who stopped to check on him every so often, admitted they had fallen between the cracks. Money was tight, and what I paid him was probably the difference between them being able to live together and Stevie being sent to a group home. That's why the restaurant was a gloomy place that morning last August, the first morning in three years that Stevie had missed work. He was at the Mayo Clinic in Rochester getting a new valve or something put in his heart. His social worker said that people with Down Syndrome often had heart problems at an early age so this wasn't unexpected, and there was a good chance he would come through the surgery in good shape and be back at work in a few months. A ripple of excitement ran through the staff later that morning when word came that he was out of surgery, in recovery and doing fine. Frannie, my head waitress, let out a war whoop and did a little dance in the aisle when she heard the good news. Belle Ringer, one of our regular trucker customers, stared at the sight of the 50-year-old grandmother of four doing a victory shimmy beside his table. Frannie blushed, smoothed her apron and shot Belle Ringer a withering look. He grinned. "OK, Frannie, what was that all about?" he asked. "We just got word that Stevie is out of surgery and going to be okay." "I was wondering where he was. I had a new joke to tell him. What was the surgery about?" Frannie quickly told Belle Ringer and the other two drivers sitting at his booth about Stevie's surgery, then sighed. "Yeah, I'm glad he is going to be OK," she said, "but I don't know how he and his mom are going to handle all the bills. From what I hear, they're barely getti.

Popular Recipes
Cider-Braised Corned Beef with Rutabaga

Foodnetwork

Gnocchi Carbonara

Simply Delicious Food

Best Chocolate Chip Cookies

Allrecipes

Roasted Butternut Squash over Farro and Chickpeas with Toasted Cumin Yogurt Dressing

The Vintage Mixer

Coconut Double Chocolate Pumpkin Bread

Ambitious Kitchen