Black bean burger

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

  

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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
	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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