Black Bean Burger

Servings

Calories 217kcal

Cost $12.62

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

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.

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

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