Black Bean Veggie Burger
nutritious and absolutely delicious, this black bean veggie burger is a definite crowd pleaser!
. . .
perfect for the weekend, as a family dinner or even as weekday lunch combined with your favorite salad.
I love burgers, I really do! There is something so great about stacking all of the condiments on top of that bun along with the patty and then taking a nice big bite, it just fills my tummy with happiness. The burger patties in this recipe are easy to prepare, given that the food processor is doing most of the work, they keep well in the fridge and can be even par-baked and then frozen for an easy weekday meal. I like to enjoy them with a side of baked sweet potato fries accompanied with some homemade ketchup.
Black beans are a legume, also known as a pulse, which originated in South America and are a staple ingredient in Latin American and Caribbean cuisine. Black beans are rich in plant-based protein, fiber, and numerous vitamins and minerals, which offer great health benefits - improved blood sugar control, may help lower cholesterol and blood pressure, and a reduced risk of developing certain chronic diseases like heart disease and type 2 diabetes (source, source).
It is best to use dry black beans, but if you do not have the time to deal with soaking and cooking the beans, buying canned beans is fine, just make sure there is no salt added and the container is BPA-free. If there is salt added to the canned beans, be sure to wash them well.
needed ingredients
preparation details
I prefer to sauté the onions and mushrooms slightly for added flavor and to get some of the water out of the mushrooms. First, I sauté the onions in a nonstick pan and once they start to caramelize I add a splash of tamari sauce to deglaze the pan. I then sauté the mushrooms in the same pan and once they start to stick to the pan, I add a splash of white wine to deglaze the pan. If you are pressed for time or simply do not feel like dealing with the extra steps, you can skip sautéing the onions and mushrooms, but I should advise you to then reduce the amount used by half (use half an onion and 100g mushrooms).
Like I mentioned above, the food processor is doing the majority of the work, which is something I really like in a recipe :) First I process the oats, nuts and turmeric until it resembles a crumbly mixture, then I add the beans, mushrooms, onions and almond butter and process again, and lastly the rest of the ingredients.
Couple of things to point out:
If you prefer a chunkier burger, leave half of the sautéed onions and mushrooms aside and mix-in after you have processed the rest of the ingredients.
Same goes for the parsley - if you want it to be more noticeable, you may chop it finely and mix it in after you have processed the rest of the ingredients.
Wetting your hands slightly will help with stickiness and to shape the burgers better; whereas, brushing the burgers with a glaze of tamari and balsamic vinegar will give them extra flavor and a nice darker look when baked.
Flipping the burgers halfway through the baking time will ensure even baking on both sides. As for serving options, I went for a more green-colored theme on these with some lettuce, avocado, pickles and also added a bit of mustard and homemade mayonnaise. Feel free to add whatever your favorite condiments are to this burger!
This burger is nutritious and delicious, just as every burger ought to be! It goes perfectly well with a side of Baked Sweet Potato Fries and Homemade Ketchup.
recipe
Black Bean Veggie Burger
Nutritious and absolutely delicious, this black bean veggie burger is a definite crowd pleaser! Perfect for the weekend, as a family dinner or even as weekday lunch combined with your favorite salad. It keeps well in the fridge and can be even par-baked and then frozen for an easy weekday meal.
[vegetarian & vegan friendly]
[no added salt and oil-free]
Author: The Kitchen Plot
Prep Time: 15 min.
Cook Time: 35 min.
Overall Time: 50 min.
Serves: 7 - 8 patties
Perfect for: main, lunch, dinner
Keeps for: in fridge - 5 days; freezer - 1 month
* recipe adapted from NutritionFacts.org - Black Bean Burgers
Ingredients:
1 cup (100 g) rolled oats
1/2 cup (55 g) walnuts
1/4 tsp turmeric
1 red onion, chopped
1 pack (200 g) mushrooms, chopped
1 can (400 g) black beans, rinsed and drained
2 Tbsp almond butter (or sesame tahini)
1 Tbsp ground flax seeds
2 Tbsp nutritional yeast
1/2 bunch parsley, chopped
1 Tbsp white miso paste
1 tsp onion powder
1 tsp cumin
1/2 tsp garlic powder
1/2 tsp smoked paprika
1 tsp universal spice blend
1 Tbsp tamari sauce (or soy sauce)
1 Tbsp balsamic vinegar
Method:
Pre-heat oven to 400F fan and line a baking sheet with parchment paper.
Place a frying pan over medium heat and sauté the onions for 5 min., adding a dash of tamari when the onions start to stick to the pan, then transfer the onions to a bowl and set aside. In the same pan, cook the mushrooms for 5 min., or until all of the liquid has evaporated, adding a splash of white wine if the mushrooms start to stick to the pan, then transfer to a bowl and set aside.
* If you wish to skip the sautéing step, be sure to reduce the amount of onions and mushrooms used by half.
Place the oats, walnuts and turmeric into the food processor and pulse until you achieve a fine crumb texture. Add the sautéed onions, mushrooms, almond butter, ground flax seeds and pulse a few times. Add the rest of the ingredients through smoked paprika and pulse a few more times until you achieve a chunky dough-like texture.
To shape the patties, use a tablespoon and wet your hands slightly; form about 1 inch thick patties and then place them on the lined baking sheet. In a small bowl, mix together the tamari and balsamic vinegar. Brush the patties with the tamari-balsamic vinegar glaze and bake for 13 min. Take out of the oven, flip the patties carefully, brush with the remaining glaze and bake for another 13 min.
Serve immediately with your favorite condiments (in this case I served the burgers with lettuce, avocado, pickles, homemade mayonnaise and mustard over a wholewheat bun) accompanied by baked sweet potato fries and homemade ketchup. The patties can be stored in the fridge for up to five days or par-baked and stored in the freezer for up to a month.
* If intending to store in the freezer - bake the burgers about 7 min. on each side, without adding the glaze, then let cool completely before storing in the freezer. To re-heat - take out of the freezer and let thaw out in the fridge over night, brush with the balsamic-tamari glaze and bake for 7-10 min., flip the burgers, brush with the glaze and bake another 7-10 min.
Bon Appétit!
If you like this recipe you can save it to your Pinterest board!