Garden Burgers for Your Freezer Oamc

Save time and stay stocked with these "Garden Burgers for Your Freezer OAMC," a wholesome and freezer-friendly vegetarian meal prep solution that's perfect for busy days! Packed with the goodness of black beans, hearty brown rice, and vibrant vegetables like shredded carrots and spinach, these homemade veggie burgers are as nutritious as they are flavorful. Seasoned with a medley of garlic, cumin, paprika, and soy sauce, they deliver a satisfying savory taste in every bite. A touch of panko breadcrumbs ensures just the right texture, while an egg binds it all together. These plant-based patties are quick to prepare, easy to freeze, and reheat beautifully, making them the ideal make-ahead recipe for on-the-go meals. Whether pan-fried or baked straight from the freezer, serve these versatile burgers on buns with your favorite toppings, or enjoy them over a crisp salad for a delicious and healthy option.

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 8

Ingredients

• 15 oz Black beans (canned, drained and rinsed)
• 1 cup Cooked brown rice
• 1 cup Shredded carrots
• 1 cup Chopped spinach (fresh or thawed from frozen, excess water squeezed out)
• 1 cup Panko bread crumbs
• 1 large Egg
• 0.5 cup Onion (finely diced)
• 2 cloves Garlic cloves (minced)
• 2 tbsp Soy sauce
• 1 tsp Paprika
• 1 tsp Cumin
• 0.5 tsp Salt
• 0.5 tsp Black pepper
• 2 tbsp Olive oil (for cooking)

Directions

Step 1

In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving some chunks for texture.

Step 2

Add the brown rice, shredded carrots, spinach, panko bread crumbs, egg, diced onion, minced garlic, soy sauce, paprika, cumin, salt, and black pepper to the bowl. Mix everything thoroughly until well combined.

Step 3

Form the mixture into 8 equal patties, about ½-inch thick.

Step 4

Optional: Chill the patties in the refrigerator for 15 minutes to help them hold their shape during cooking.

Step 5

Heat a large skillet or nonstick pan over medium heat and add 1 tablespoon of olive oil. Cook the patties in batches, about 4-5 minutes per side, until golden brown and heated through. Add more olive oil as needed for subsequent batches.

Step 6

Allow the cooked patties to cool completely on a baking sheet lined with parchment paper.

Step 7

Once cooled, place the patties in a single layer on the same baking sheet and freeze for 1-2 hours, or until solid.

Step 8

Transfer the frozen patties to a freezer-safe container or resealable freezer bags, placing parchment paper between layers to prevent sticking. Label and date the container.

Step 9

To reheat, cook frozen patties in a skillet over medium heat with a little olive oil for 5-7 minutes per side, or bake at 375°F (190°C) for 15-20 minutes until thoroughly heated.

Nutrition Facts

Serving size	(1276.7g)

Amount per serving	% Daily Value*
Calories	1554.7

Total Fat 45.9g	0%
Saturated Fat 8.3g	0%
Polyunsaturated Fat 2.7g
Cholesterol 219.5mg	0%
Sodium 4712.5mg	0%
Total Carbohydrate 226.3g	0%
Dietary Fiber 44.7g	0%
Total Sugars 11.3g
Protein 65.5g	0%

Vitamin D 53.8IU	0%
Calcium 738.9mg	0%
Iron 24.1mg	0%
Potassium 3240.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 26.1%

Protein: 16.6%

Carbs: 57.3%