Black Bean Burger
Andrea Potter, Rooted NutritionThis 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 flavoursIf 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!
- 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
- 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
- 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)
- 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.
- 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.
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:
|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|
|Whole grain flour (For gluten-free, choose buckwheat, millet or brown rice flour)||¼||cup||0.25|
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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