Black Bean Burger
I am back today will another recipe for you guys and this time it is a healthy twist on a burger! I don't know about you but when I was a meat eater, I loved burgers, of any kind really. They were a classic and you could pair almost anything as a side with them! So I am here to show you today how I make my own, healthy black bean burgers!
Okay, to start this recipe we are going to take 2 tbsp of ground chia or flax seed and 3 tbsp of water, mix that together and set aside to thicken (this will act as our egg).
Next you are going to take a 19 oz can of black beans, drain and rinse them, and put them in a food processor, along with 2 cups of chopped spinach (if you don't have a food processor put them in a bowl and mash them with a fork). Take roughly 2 cups of chopped mushrooms and put them in your food processor with the beans (once again, if you don't have a food processor just cut them up as small as you can and mash them a bit as well). Once you have those things in the processor, pulse a couple times to chop them up.
Next you add in 2 tsp of onion powder, 2 tsp of garlic powder, 2 tsp of cumin powder, 1 tsp of chili powder, 1/4 tsp of cayenne, 1/2 tsp of pink himalayan salt, 2 tbsp of nutritional yeast, 2 tsp of hemp hearts, 1 tbsp of coconut oil, the flax/chia "egg", 1 tsp of sriracha, 1 tsp of maple syrup and 2 tsp of hickory liquid smoke. Blend until everything is mixed and you have a consistency you like (either a little more chunk or less chunk, I like less chunk).
After it's mixed well I add half of the breadcrumbs (or ground oatmeal). So go ahead and add in 1.5 cups of breadcrumbs and pulse until incorporated. After you're done pulsing it add it to a bowl with the remaining 1-1.5 cups of breadcrumbs. Fold them in until the mixture is no longer wet. You may need to add a bit more. Transfer to the fridge for 30 minutes to an hour to harden a bit.
After that time is up take your mixture out of the fridge and make 8 even sized patties. Put those on parchment paper on a cookie sheet and throw in the freezer for 15-20 minutes. Grab your fry pan or griddle and turn to 375ºF, melt some oil on it (I like to use coconut oil) and fry for 8-12 minutes per side, depending on thickness. When they are done throw them on a bun and dress them how you like!
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VEGAN BLACK BEAN BURGER Prep Time: 50 Cook Time: 20 Total Time: 1h 10min
Ingredients
2 tbsp ground chia/flaxseed + 6 tbsp water 19 oz can black beans, drained and rinsed
2 cups mushrooms, chopped 3 cups breadcrumbs (or 1/2 ground oatmeal)
2 cups spinach
2 tbsp nutritional yeast
1 tbsp coconut oil
2 tsp garlic powder
2 tsp onion powder
2 tsp ground cumin
1 tsp chili powder 2 tsp hemp hearts 1/4 tsp cayenne pepper 2 tsp liquid hickory smoke
1 tsp maple syrup
1 tsp sriracha (or any hot sauce)
Directions
1. Put chia/flax seeds and water in a small bowl, mix and set aside to thicken (this will act as your egg)
2. Put beans, mushrooms and spinach in a food processor and pulse a couple of times
3. Add the remaining ingredients except bread crumbs and pulse until it is a "meaty" texture, or a consistency you like
4. Add half the breadcrumbs into the food processor and pulse until incorporated 5. Transfer mixture to a bowl and add remaining breadcrumbs and fold in
6. Put mixture in the fridge for 30 minutes or overnight to harden and infuse the flavours
7. Remove mixture from the fridge, orm into 8 -10 even sized patties, put them on parchment paper, on a cookie sheet in the freezer for 20 minutes, or overnight
8. Heat oil on a griddle or fry pan at 375 degrees F and fry each side for 8-12 minutes
9. When finished, put pattie on a bun with all your favourite toppings and enjoy!
