I was checking out veggie burger recipes the other day, with an eye to using up some black beans I had lying around clogging up the joint. I saw a lot of great recipes, some of which were vegan, others were gluten-free, and still others were loaded with fresh veggies. Clearly, I had a job to do: come up with a vegan, gluten-free, veggie-filled black bean burger that was delicious and so healthy it might jump off my plate in search of a gym. And this is what I came up with. It’s vegan, high protein, low fat, and each patty has nearly half your daily fiber and vitamin C needs covered! In one patty! This might be the most efficient food ever. When it’s done at the gym, it can get back here and start cleaning my house.
I’ve been cutting back on wheat gluten and including more gluten-free foods in my diet, and so far I’m really liking the results. My bread addiction is nearly under control, which is nice, and over-noshing in general has been less appealing. Even though I’m not strictly gluten-free, this recipe is if you make sure all your ingredients are processed appropriately. Mrs. Dash is kind of the wildcard; the company says it’s gluten-free but not made in a dedicated gluten-free facility. Any salt-free seasoning blend should work in its place.
I don’t think black bean burgers are an exact science. I think they’re kind of a free for all, and as long as your burger stays burger-shaped and tastes good, you’re winning. Put in any spices, seasonings and veggies you like!
Ultimate Black Bean Veggie Burgers
makes 10 big burgers!
3 cups (or 2 cans hella rinsed and drained) black beans
2 Tbs ground flax seed mixed with 6 Tbs warm water
1/4 cup coconut flour
3 Tbs nutritional yeast flakes
1/4 – 1/2 cup rice (or use a few slices of a vegan bread if you’re not hardcore about keeping it GF)
3 Tbs Mrs. Dash, any combo of varieties (I used Chipotle, Garlic and Herb and Table Blend)
1/4 tsp salt
whatever spices and seasonings you’re feelin, such as:
1-2 tsp cumin
1-2 tsp chili powder
a few squirts of Sriracha
For veggies, I used:
2 medium carrots, grated
1 cup frozen corn, thawed
1 small onion, chopped fine
2 cups bell pepper, chopped fine
3 cups mixed greens, chopped fine
7 cloves garlic, chopped fine
1. Heat the oven to 375° and place two racks in the middle. Give two cookie sheets a good squirt of nonstick. Combine the flax seed and water and let that stand and get gel-ly while you mash the black beans in a large bowl. Add the flax eggs and everything else from that group of ingredients to the beans and smoosh them together well. I have to use my hands, but I’m kind of a savage.
2. Grate/chop your veggies and smoosh them in. Shape the mixture into 10 big patties and arrange them on the sheets. Bake for 10 minutes, then flip the burgers over, switch rack positions and bake for another 10 minutes.
If you’d rather skip the buns, just throw those burgers down on a plate with lots of fries and a nice salad, and a Guinness if you’re feeling festive. Dinnah is served! Freeze leftover patties in an airtight plastic bag.
Per patty, about 162g: 249 calories (18 calories from fat); 2.0g fat (3%)(0.7g sat, 0.0g trans); 0mg cholesterol (0%); 95mg sodium (4%); 44.9g carbohydrates (15%); 12.0g fiber (48%); 13.6g protein; Vitamin A 62%; Calcium 8%; Vitamin C 49%; Iron 24%, Potassium 26%