Black Bean Burger

Andrea Potter, Rooted Nutrition
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 Roasted Vegetable Pesto Sandwich next. You can also subscribe to PlantUniversity to receive a plant-based recipe in your inbox each week. Adding more plant-based foods into your routine helps animals, your health, and the planet!
Servings 7
Calories 217 kcal

Ingredients
  

Wet Mixture:

  • 1/2 ea onion
  • 1 clove garlic
  • 1 tbsp cumin ground
  • 1 tsp smoked paprika
  • 2 tbsp oil
  • 3 ea 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 ea 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
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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Watch Andrea make ‘Black Bean Burgers’