Delicious Living
  • 1 3/4 cups cooked buckwheat
  • 1 cup cooked black beans (rinsed and drained )
  • 1 small egg (beaten)
  • 2 tablespoons chopped fresh cilantro
  • 1/2 cup chopped green onions ((1/2 small bunch))
  • 3/4 tablespoon gluten-free tamari
  • Pinch of cayenne pepper
  • Olive oil, for pan

Savory Buckwheat Burgers

Elisa Bosley | Delicious Living
  • Serves: 6 people

Serve these hearty patties any time of day with an over-easy egg, avocado, or any of your favorite condiments. Whole buckwheat is sold unroasted (called groats) with a pale greenish-white hue, or roasted (called kasha) to a deep mahogany color and a strong, almost scorched flavor.

To cook buckwheat groats, toast in a dry pan over medium heat for about 5 minutes; then add double the amount of water, bring to a boil, reduce heat, and simmer until all the water is absorbed, 15 minutes. One cup dried buckwheat yields about 3 1/2 cups cooked. 

  1. In a large bowl, mix together all ingredients except oil. Add a pinch of salt, to taste. Pulse mixture in a food processor for a few seconds to blend; do not purée (leave some texture).
  2. Generously coat a large skillet or griddle with oil and place over medium-high heat. Using your hands, mold buckwheat mixture into six patties. Placein skillet, leaving at least 1 inch between them (cook in batches if needed). Let cook, undisturbed, for 5 minutes or until well-browned on one side. Using a wide spatula, gently flip burgers and cook the other side for 4 minutes or until browned. Serve burgers hot.

PER SERVING: 221 cal, 3g fat (1g mono, 1g poly, 1g sat), 31mg chol, 10g protein, 43g carb, 8g fiber, 170mg sodium

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