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Discover the art of creating a truly satisfying and flavorful vegan burger with our Ultimate Vegan Bean Burger recipe. Packed with protein-rich legumes, wholesome grains, and a medley of aromatic herbs and spices, this burger is a testament to the versatility and deliciousness of plant-based cuisine. Whether you’re a committed vegan or simply seeking a healthier alternative to traditional burgers, this recipe will delight your taste buds and leave you craving more.
Vegan bean burgers have become a beloved staple in the world of plant-based cuisine. These burgers are not only delicious but also offer a healthier and more sustainable alternative to traditional meat-based burgers. The origins of the vegan bean burger can be traced back to the growing demand for meatless options due to dietary choices, environmental concerns, and health reasons.
Origins: The concept of plant-based burgers has been around for decades, but it gained significant popularity in recent years as plant-based diets and vegetarianism became more mainstream. Chefs and home cooks worldwide have experimented with various ingredients to create tasty and satisfying vegan burger recipes.
Vegan Bean Burger
Our Ultimate Vegan Bean Burger showcases the harmonious fusion of wholesome ingredients that come together to create a patty bursting with flavor and nutrition. Crafted using a combination of beans, grains, and seasonings, this burger is proof that plant-based cooking can be incredibly satisfying. With a crispy exterior and a juicy interior, it's the perfect canvas for your favorite toppings and condiments.
Tools and Equipment
- Food processor: Buy On Amazon
- Mixing bowl: Buy On Amazon
- Baking sheet: Buy On Amazon
- Skillet or grill: Buy On Amazon / Buy On Amazon
Ingredients
Step-by-Step Instructions
In a food processor, combine black beans, cooked quinoa, rolled oats, chopped onion, minced garlic, tomato paste, ground cumin, paprika, chili powder, salt, and pepper.
Pulse the mixture until well combined but still slightly chunky. The mixture should hold together when pressed.
Transfer the mixture to a mixing bowl and let it rest for 10-15 minutes to allow the oats to absorb moisture.
Divide the mixture into 4 equal portions and shape each portion into a patty.
Heat olive oil in a skillet or grill over medium heat. Cook the patties for about 4-5 minutes on each side, or until they are heated through and have a crispy exterior.
Toast the whole-grain burger buns until lightly golden.
Assemble the burgers: Place a patty on the bottom half of each bun. Top with lettuce, tomato, onion, avocado, and your choice of condiments.
Place the top half of the bun over the toppings to complete the burger.
Servings 4
- Amount Per Serving
- Calories 313.36kcal
- % Daily Value *
- Total Fat 4.54g7%
- Saturated Fat 0.4g2%
- Sodium 689.38mg29%
- Potassium 441.61mg13%
- Total Carbohydrate 52.89g18%
- Dietary Fiber 10.64g43%
- Sugars 4.34g
- Protein 14.76g30%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. Please note that the nutritional values provided are approximate and may vary depending on the specific ingredients and portion sizes used. It's always best to double-check with your specific ingredients and measurements for accurate nutritional information.
Note
Tips and Variations:
- Bean Variety: Experiment with different types of beans, such as kidney beans or chickpeas, to create unique flavor profiles.
- Flavor Boosters: Add finely chopped herbs like parsley or cilantro for an extra burst of freshness.
- Gluten-Free Option: Use certified gluten-free oats to make this recipe suitable for those with gluten sensitivities.
Serving Suggestions:
- Serve the Ultimate Vegan Bean Burger with a side of baked sweet potato fries and a crisp salad for a complete and satisfying meal.
Allergen Information:
Vegan bean burgers are generally free from common allergens like dairy, eggs, nuts, and gluten. However, it's essential to be mindful of allergen cross-contamination if you have specific dietary restrictions or allergies. Here's some allergen-related information:
Gluten Sensitivity: Some vegan bean burger recipes use breadcrumbs or buns, which may contain gluten. Opt for gluten-free breadcrumbs or buns if needed.
Cross-Contamination: If you have severe allergies, be cautious about potential cross-contamination when using shared kitchen equipment or utensils.
Wine or Drink Pairing:
Pairing a beverage with a vegan bean burger can enhance the overall dining experience. Here are some pairing options:
Light Beer: A crisp and refreshing light beer complements the flavors of a vegan bean burger. Its carbonation can cleanse the palate between bites.
Iced Tea: If you prefer non-alcoholic options, a glass of iced tea, either plain or sweetened, pairs well with the earthy and savory notes of the burger.
Storage and Leftovers:
If you have leftover vegan bean burgers or the uncooked mixture, here's how to handle them:
Cooked Vegan Bean Burgers: Store any cooked bean burgers in an airtight container in the refrigerator for up to 3-4 days. Reheat them in a skillet or microwave before serving.
Uncooked Mixture: If you've prepared a batch of the burger mixture but don't intend to use it all, you can freeze it. Form it into burger patties, place wax paper between them to prevent sticking, and store them in an airtight container or freezer bag. They can be frozen for up to 3 months. Cook them from frozen, adding a few extra minutes to the cooking time.
