Recipe: Black Bean Veggie Burgers (Vegan & GF)

Recipe: Black Bean Veggie Burgers (Vegan & GF)

Easy, delicious and packed with nutrients – these Smokey Black Bean Veggie Burgers are about to blow your mind! Ali and I made these in the kitchen the other day when I had a sudden craving for veggie burgers after our trip to SE Asia (Vietnam health cafes had some insane veggie burgers on the menu!). To our surprise, they turned out INCREDIBLE, so we added in some more spice and tested them one more time to be sure. Yep, they’re winners!

Nutrition for these Smoky Black Bean Veggie Burgers

The combination of beans, grains, spices and herbs makes for a super balanced and nutritious patty. Black beans play an important role in hormone and skin health so I love sneaking them into meals when I can. These fibre-rich veggie burgers will help to support the liver in detoxification and provide your body with nutrients needed for ultimate energy, plant-based iron and more.

I love these burgers because:

  • They’re made with wholesome ingredients – no fillers, additives, colourings, etc. that you find in most store-bought veggie burgers!
  • They’ve got plant-based protein from the black beans and quinoa/rice keeping you full for longer.
  • They’re packed with fibre for a strong gut and healthy digestion.
  • They actually taste amazing!

Note: I only had a quinoa/rice blend mix on hand and it turned out perfectly, so you can totally use that too!

For the toppings, it’s best to give this burger a BBQ Mexican style feel, so I love adding smashed avocado, thin tomato slices, crunchy shredded cabbage, a healthy mayo and/or a bit of BBQ sauce. OKAY, YUM!

And while you’re at it, why not make some Roasted Potato Wedges?

black bean burgers

Black Bean Veggie Burgers

Recipe by The Pure LifeDifficulty: Medium
Servings

6

patties
Total time

45

minutes

A delicious plant-based burger patty.

Ingredients

  • 3 tbsp olive oil

  • 1/2 red onion

  • 3 garlic cloves

  • 1 cup button mushrooms, sliced

  • 1 x 14 oz. can black beans, rinsed and drained

  • 1 and 1/4 cups cooked brown rice or a quinoa/rice blend

  • Spices: 1 tsp dried oregano, 2 tsp cumin, 2 tsp smoked paprika, 1 tsp ground turmeric

  • generous amounts of sea salt and black pepper

  • 1/4 cup flour – regular, oat or GF will do

  • 2 tbsp chopped green onion

  • 1 cup chopped cilantro or parsley

Directions

  • Preheat oven to 375F.; In a frying pan, saut√© the oil with the onion on high heat, until caramelized.; Add the garlic, mushrooms and all of the spices. Saut√© for another few minutes until fragrant. Once finished, set aside to cool for a minute.
  • In a bowl, mix the rice or quinoa, black beans and the mushroom mixture. Transfer to a blender or food processor. Pulse for a few minutes, while stopping every few seconds to mix it up with a spoon, to make sure you are evenly blending. You could alternatively use a potato masher, although I haven’t tried that. The mixture should be nicely combined but not too wet.
  • Add in the flour, green onion and parsley and mix well. Form the mixture into 5-6 patties and lay them on a lined baking sheet. Add the patties to the oven to cook for 20 minutes, remove and let cool.
  • Panfry the patties in a bit of olive oil prior to serving to really crisp up the edges. Toast your burger bun, layer with smashed avocado, red onion, chopped green cabbage, tomato, mayonnaise and ketchup. Enjoy! Patties can be kept in the fridge for a few days or frozen for long-term storage.



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