Black bean burger

Name: Black Bean Burger
Ingredients: 1/2 onion; 1 clove garlic; 1 tbsp cumin (ground); 1 tsp smoked paprika; 2 tbsp oil; 3 sundried tomatoes (halves); 1 tbsp tahini (or sub for any nut butter); 796 ml black beans (canned. Or use 3 cups cooked black beans); 1 cup cooked quinoa (packed tightly (slightly over cooked quinoa works best!). ); 1/2 zucchini (grated); 1 cup carrot (grated. Or use 1 small yam or sweet potato); 1 tbsp rive vinegar or lemon juice; 1 tbsp nutritional yeast; 1/4 cup whole grain flour (for gluten free, use buckwheat, millet or brown rice flour); 3 tbsp cilantro; 1 1/2 tsp salt

Classic & filling

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This burger is an easy and simple plant-based option for a BBQ, weekend meal or simple dinner.

The smoked paprika gives this burger a BBQ feel, but you can actually just bake them! Sweet smoked paprika adds smokiness, and hot smoked paprika can add some kick as well.

This burger is:

a plant-based version of a classic
hearty
filling
moist
full of flavours

If you love this burger, try our Chickpea Salad Sandwich next.

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Black Bean Burger

Andrea Potter, Rooted Nutrition

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Servings 7

Calories 217 kcal

Ingredients

Wet Mixture:

1/2 onion
1 clove garlic
1 tbsp cumin ground
1 tsp smoked paprika
2 tbsp oil
3 sundried tomatoes halves
1 tbsp tahini or sub for any nut butter

Dry Mixture:

796 ml black beans canned. Or use 3 cups cooked black beans
1 cup cooked quinoa packed tightly (slightly over cooked quinoa works best!).
1/2 zucchini grated
1 cup carrot grated. Or use 1 small yam or sweet potato
1 tbsp rive vinegar or lemon juice
1 tbsp nutritional yeast
1/4 cup whole grain flour for gluten free, use buckwheat, millet or brown rice flour
3 tbsp cilantro
1 1/2 tsp salt

Instructions

Preparation:

Cook quinoa if necessary
If you plan to bake the burgers (you can bake or pan-fry) preheat the oven to 350F.
In a sauté pan, cook first list of ingredients (wet mixture) until the onions are translucent and the spices are fragrant.
Add half of the beans to the food processor, along with the cooked wet mixture. Puree cooked mixture in food processor until a dough-like consistency forms.
In a big mixing bowl, combine the rest of the ingredients (dry mixture) and add the pureed mixture. Mix well.
Divide the mixture into seven even portions and squish and mix into balls and then form patties. Keep them fairly thick (the diameter of the bun; they do not shrink in cooking)
Cook the patties (see methods below)

Baking Method:

Place them on a parchment paper-lined baking tray. Bake for about 40 minutes or until they have formed a crust and are firmed up.

Stovetop Method:

Put 2 tbsp oil in a wide skillet over medium heat. Brown the patty on one side (cooking for about 5minutes), flip the patty. Turn the heat to medium-low and cook for another 5-10min or until the other side is browned.
Toast and fix your bun any way you like and serve them up warm.

Notes

Making ahead and freezing:

Freeze formed, un-cooked burgers on a tray. Once frozen you can store them between layers of parchment paper in airtight containers to freeze.

To cook from frozen:

Thaw burgers for around 30 minutes to soften them slightly.

Preheat oven to 350F. Put frozen burger onto parchment paper-lined baking sheet. Bake until warmed through about 40 minutes.

Serving Information:

I like to keep the patty mild and then optionally add chipotle tofu mayo or spicy homemade ketchup or relish on the bun.

Recipe Cost Breakdown:

Ingredients	Servings: 7
Ingredients	Quantity	Measure	Cost
Onion	½	ea	0.21
Garlic	1	clove	0.05
Oil	2	Tbsp	0.76
Sundried tomatoes (halves)	3	ea	0.24
Black Beans (canned) 28oz/796ml Or sub 3 cups cooked black beans	1	ea	7.29
Cooked quinoa, packed tightly (slightly over-cooked quinoa works best!) Or cook ½ cup quinoa with 1 ½ cups water	1	cup	1.30
Small-medium zucchini, grated (1 cup grated)	½	ea	0.55
Large carrot, grated (or use 1 small yam or sweet potato) ( 1 cup grated)	1	ea	0.72
Rice vinegar or lemon juice	1	Tbsp	0.08
Nutritional yeast	1	Tbsp	0.27
Spices	4	tsp	0.24
Whole grain flour (For gluten-free, choose buckwheat, millet or brown rice flour)	¼	cup	0.25
Cost			12.62
Cost/Serving			1.80

Nutrition

Calories: 217kcalCarbohydrates: 31gProtein: 10gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 529mgPotassium: 537mgFiber: 9gSugar: 3gVitamin A: 254IUVitamin C: 5mgCalcium: 59mgIron: 4mg

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