Ingredients:
one cup cooked brown rice
one cup black beans, rinsed and drained
1/4 cup cooked potato
1/2 cup onion
2 T corn meal
1 T BBQ sauce
2 tsp. garlic powder
1 1/2 tsp. chili powder
1/2 tsp. smoked paprika
1 1/2 tsp. liquid smoke
1 tsp. sea salt
1 tsp. maple syrup
1 to 1/2 cup frozen corn
Instructions:
Throw all ingredients except the corn into a food processor and pulse a few times to get a burger type consistency. Then add corn and pulse a couple more times. You want the corn to stay intact. Form your burgers and place on a very hot grill or pan and cook 15 to 20 minutes per side. Start checking at 15 minutes. When done, remove from grill and place on buns of your choice and add whatever toppings you would like
Easy BBQ Sauce:
Ingredients
1 cup tomato paste
1/2 cup veggie broth
3 tablespoons maple syrup (I used sugar free)
3 tablespoons molasses
4 tsp apple cider vinegar
2 1/2 tsp liquid smoke
1/2 tsp chili powder
1 tsp salt
1 tsp garlic powder
1 tsp onion powder
1/2 tsp smoked paprika
Add all ingredients to a bowl, whisk and eat! And that’s it! This sauce is great on veggie burgers, fries, onion rings, cauliflower wings, etc. Enjoy!
Macros for burger, bun and 2 Tablespoons of BBQ Sauce using sugar free maple syrup
Calories 372, fat 4.6g, carb 75g, protein 25.4g fiber 20g
So your whole homemade burger stack comes out to roughly per serving:
🍔 Black bean burger: $0.46
🥯 Protein bagel bun: $0.94
🥄 BBQ sauce serving: $0.16
Total:
≈ $1.56 for the entire high-protein black bean burger with homemade bun + sauce 🌱💪