Smoky Millet Pinto Bean Patties
Eat these Smoky Millet Pinto Bean Patties with a fork or pile it onto a bun burger style. Pair them with your favorite BBQ sauce.
Servings: 10 People
Calories: 113kcal
Ingredients
- 2 tablespoons flaxmeal
- 6 tablespoons + 2 tablespoons warm water divided
- ½ of a red onion peeled and diced
- 2 carrots peeled and diced
- 1 rib celery diced
- 2 teaspoons dried thyme
- 2 teaspoons smoked paprika
- pinch of cayenne
- 1 can (15 oz) pinto beans rinsed and drained (or 1 ½ cups cooked beans)
- 1 ½ cups cooked millet
- 4 scallions sliced
- 2 tablespoons fresh chopped parsley
- ¾ teaspoon sea salt
- dash of liquid smoke
- ¾ cup panko breadcrumbs (gluten free if necessary)
- BBQ sauce for serving (your favorite or check out my recipe for tomato free BBQ sauce.
Instructions
- Preheat the oven to 375°F. Line a baking sheet with parchment paper and set aside.
- Stir together the flaxmeal and 6 tablespoons of warm water in a small bowl and set aside to thicken. This is your flax "egg."
- Heat the remaining 2 tablespoons water in a skillet over medium heat. Add the red onion, carrots and celery and sauté for about 3 to 4 minutes until starting to soften. Add an additional tablespoon or 2 of water if the veggies start to stick.
- Add the thyme, smoked paprika and cayenne and sauté another 1 to 2 minutes to cook through. Take off heat.
- To the bowl of a food processor add the sautéd veggies, pinto beans, cooked millet, scallions, parsley, salt, liquid smoke and flax "egg" that you set aside earlier. Pulse until combined, but not completely smooth - you still want to see small bits of the veggies.
- Transfer the mixture to a mixing bowl and add the panko breadcrumbs. Stir to combine. The mixture should easily come together to form a patty when molded in your hand. If it seems to wet, add a little more panko.
- Form the mixture into patties with your hands and set on the baking sheet in one layer.
- Bake the patties 30 to 35 minutes, flipping them over half way through.
- Serve with your favorite BBQ Sauce (or my tomato free BBQ Sauce). They are also great on a bun, burger style.
Notes
~ I think about ½ cup dry millet would yield 1 ½ cups cooked. I usually make a big batch when I'm cooking it so I can work with leftovers later in the week. I suggest you do this too! If you need ideas for using up any leftover millet, just do a search on my site for "millet."
~ Alternately, you can pan fry these patties for about 4 to 5 minutes per side. You'll need a 1-2 tablespoon(s) of grapeseed oil (or your oil of choice) for the skillet.
~ This recipe makes a large batch of patties. But, fear not because they freeze beautifully. After baking, let them cool and then place them on a large plate or baking sheet in one layer and place the plate in the freezer. Once the patties are frozen, transfer them to a plastic freezer bag for easy storage. Be sure to label your bag so you don't forget what's in there. To reheat, bake from frozen 20 to 30 minutes flipping halfway through or defrost and pan fry.
Nutrition
Calories: 113kcal | Carbohydrates: 20g | Protein: 4g | Fat: 1g | Sodium: 396mg | Potassium: 82mg | Fiber: 5g | Sugar: 2g | Vitamin A: 2400IU | Vitamin C: 5mg | Calcium: 30mg | Iron: 1.4mg