Vegan Black Bean Burgers
A juicy and flavourful BBQ black bean burger that comes together in minutes and grills up to a hearty and satisfying burger.
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Servings: 8
Calories: 154kcal
Equipment
- food processor
Ingredients
The Spices
- 1 tablespoon dried rosemary
- 1 teaspoon sea salt
- ½ tsp ground pepper or more to taste
- 2 teaspoon garlic powder
- ½ teaspoon chilli flakes
For the Burger
- 2-3 Portobello mushrooms 160 grams
- 170 grams black beans 1 x 420 (15 oz) can, drained
- 1 cup rolled oats divided in to 2 x ½ cups
- ½ red onion peeled and roughly chopped
- ¼ cup nutritional yeast
- 2 tablespoon BBQ sauce
- 1 tablespoon soy sauce
- 1 tablespoon psyllium husk
- 1 tablespoon chickpea flour
- ¼-⅓ cup breadcrumbs panko or plain
- 1 cup cooked lentils drained
Instructions
- Preheat oven to 180 degrees C (356 F) and line an oven tray.
- Place the Portobello mushrooms, whole, on the lined tray and drizzle with a little olive oil and a pinch of sea salt. Pop in the oven to roast for around 12 minutes or until tender.
- Meanwhile, combine the spice mixture in a small bowl.
- Remove the roasted mushrooms from the oven to cool.
- Add the drained black beans to a large bowl and mash them with a fork to break some of the beans up. This should only take about 10 to 15 seconds. Don't go overboard.
- Next, place a ½ cup of the rolled oats in to a food processor and pulse for around 10 seconds or until the oats resemble a rough meal.
- Roughly chop the cooked mushrooms and add them to the processor. Add the red onion and pulse again two or three times.
- Add the remaining whole oats, the nutritional yeast, the spice mix, BBQ sauce, soy sauce, psyllium husk, chickpea flour, ¼ cup breadcrumbs (add up to ⅓ cup to help bind the burger), cooked lentils and mashed black beans.
- Pulse together until the mixture comes together - you may need to stop occasionally to scrape down the sides and stir the mixture a little. When ready, the mixture will be wet but firm enough to bring together in to a pattie.
- Remove the blade from the processor and line a large tray with greaseproof paper. Take a portion of the burger mixture, enough to fit in to the white of your palm, and shape it in to a patty. Place the finished patty on the lined tray and continue with the remaining mixture. I rinse my hands every so often - the mixture is a little wet and rinsing your hands just makes the process easier.
- The patties are fine to go on the pan now or you can cover them and pop them in the fridge to further firm up.
- To cook the burgers, heat a glug (around 1 tablespoon) of olive oil on a skillet or frypan over medium heat. When hot add 3 or 4 of the burgers to the pan depending on your pan size.
- Cook the burgers on one side for 3-4 minutes or until the bottom is seared well before flipping it over to cook on the other side. Press the burgers gently with a spatula to flatten a little. Turn down the heat to low-medium and cook the other side for another 3-4 minutes. Repeat with the remaining burgers.
- Serve on a burger bun with your favourite condiments. I love mustard, fresh lettuce, BBQ sauce and onion.
- The burgers will keep for 3 to 4 days in the fridge in a sealed container or freeze for up to 2 months. If you are stacking the burgers to store, place a sheet of grease-proof paper between each layer so the burgers don't stick together.
Notes
Tips
- Add the ingredients to the processor in the order listed to ensure a well texture burger.
- Don't over process vegan burgers - they end up all soft and just...blah. Pulse or chop ingredients just enough that the patty comes together but keeping some texture.
- Taste! The cool thing about vegan burgers is that you can taste the mixture raw without making yourself sick - can't do that will cow mince! Taste to check your flavour balance and seasoning
- Pop your patties in the fridge on a tray for at least 30-minutes to firm up. This will make grilling them easier.
- Lightly brush your vegan burger with a little oil before grilling.Only flip your burgers once or twice or else they may fall apart.
Nutrition
Calories: 154kcal | Carbohydrates: 28g | Protein: 8g | Fat: 1g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 0.3g | Trans Fat: 0.001g | Sodium: 559mg | Potassium: 381mg | Fiber: 8g | Sugar: 4g | Vitamin A: 66IU | Vitamin C: 1mg | Calcium: 39mg | Iron: 2mg
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