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A burger on a thin wooden board with ketchup oozing our of it
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5 from 1 vote

Black Bean Veggie Burger

Finally, a vegetarian burger that’s firm and easy! Perfectly moist and tender, this black bean burger is as satisfying as a meat burger. Try it for yourself.
Prep Time45 mins
Cook Time30 mins
Total Time1 hr 15 mins
Course: Main
Cuisine: American, Canadian
Keyword: black beans, miso
Servings: 8 patties
Calories: 1406kcal
Author: Naïby

Ingredients

  • 2 tablespoons flaxseed ground Note
  • 2 tablespoons miso
  • 2 tablespoons water
  • 1 cup black beans cooked (Note
  • 1 cup corn frozen or fresh
  • ½ cup oats ground into flour
  • ½ cup sunflower seeds (Note)
  • ½ cup celery chopped
  • ½ cup yellow or red onion, chopped
  • 2 tablespoons lemon juice
  • 2 tablespoons extra-virgin olive oil
  • 2 teaspoons poultry seasoning
  • 1 teaspoon garlic crushed (about 2 cloves)
  • ½ teaspoon sea salt
  • ⅛ teaspoon cayenne pepper

Instructions

  • Mix the ground flaxseeds in 6 tablespoons of water in a small bowl and set aside for 5 minutes, until it thickens, making sure the water is completely absorbed.
  • Preheat the oven to 400 degrees F.
  • In a large bowl, mash the black beans with a potato crusher. Add corn, oatmeal, sunflower seeds, celery, onion, lemon juice, olive oil, poultry seasoning, garlic, salt, and cayenne pepper.
  • In a small bowl, use a fork to mix the miso and water together to form a loose paste.
  • Stir in the paste and stir well until the batter comes together. It is possible to mix the mixture with a large spoon or the potato masher while mixing at the same time.
  • Using half a cup, remove the batter, press firmly, and shape into a ball. Place on the baking sheet lined with parchment paper and form a 1 inch (2 cm) patty, tapping over it. Repeat until the batter runs out. If your hands get too sticky, wash and dry them before you continue. Bake the patties and cook for 20 minutes. Turn over and continue cooking for 10 minutes, until the desired texture is reached.
  • Serve on a lettuce leaf or hamburger buns with slices of vegetables and condiments.

Notes

  • You can also use ground chia seeds
  • Use dried beans, preferably, soaked 8 to 12 hours earlier! To increase their nutritional value, you can optionally dip them with 1 tablespoon of apple cider vinegar and cook them with kombu strips. I explain the principle in my quinoa recipe with mango and black beans. Prepare them in advance without a problem.
  • Speaking of nutrient density, use sunflower seeds preferably soaked for at least 30 minutes to 2 hours (to have better digestion)
  • You can make oat flour yourself by grinding it in a spice grinder or coffee grinder. But you can use it already made too.
  • Red onion gives more taste
  • Don't use a food processor! Otherwise, the batter will become too soft.
  • Stored in a sealed container, these vegetarian burgers will keep in the refrigerator for up to 5 days and in the freezer without any problems.

Nutrition

Calories: 1406kcal | Carbohydrates: 143g | Protein: 49g | Fat: 79g | Saturated Fat: 9g | Polyunsaturated Fat: 28g | Monounsaturated Fat: 36g | Sodium: 2496mg | Potassium: 2083mg | Fiber: 39g | Sugar: 17g | Vitamin A: 918IU | Vitamin C: 30mg | Calcium: 283mg | Iron: 13mg
Tried this recipe?Mention @biting.into.life or tag #bitingintolife!