Thursday, July 14, 2011

Black Bean Burgers

Summer is all about burgers....which can be hard for vegetarians. I've had my share of veggie burgers. I've tried just about every. brand. possible. There have been some winners and some losers. I've also tried bean burgers at home a few times. They're cheaper (sometimes!) and less processed but they can also be frustrating and mushy. So, after much trial and error...I've learned a few things and found my favorite black bean burger recipe. It shouldn't be surprising that it's from Mama Pea. ;)

Black Bean Burgers
from Peas and Thank You
serves 4
  • 1 can (15 oz) black beans
  • 1/3 c. onion, minced
  • 1/2 c. mushrooms, chopped
  • 1/2 c. oats, ground to a coarse texture
  • 1/2 tsp salt
  • 2 tsp cumin
  • 1 Tb. vegan Worcestershire sauce
  • 1 1/2 tsp minced garlic (about 2 cloves)

Be sure not to grind your oats too much. You don't want a bread-crumb like powder; you want ground oats with some texture to them.  

Chop mushrooms, onion, and mince garlic.

Mash beans in a bowl until chunky. (Originally, I cheated and used a food processor. But this made the beans wayyy too mushy, so follow directions, unlike me.) Combine all ingredients. Let sit for at least an hour. 

After sitting, form 4 patties. Saute the patties in a skillet over medium heat, flipping half way through, about 7-10 minutes, or until browned and cooked through.

Nutritional information (for 1 burger, without bun and toppings): 172 calories, 1.7g fat (0.4g sat), 31g carbs (8.5g fiber), 9.3g protein

You'll never buy a box of black bean burgers again. It's easy, tastes delicious and is healthier. WIN!

  • Always let mixture set 1-2 hours before forming.
  • Don't mush beans too much or use a food processor (no matter how tempting!).
  • If possible, cook the day before and reheat - this gives the best results. For real!
  • Be sure to get your pan hot enough before putting the burgers in or they won't get that nice crust!
Have you ever made your own bean burgers? Any tips I missed?


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