Get ready for a taste explosion! These Big Crunch Black Bean burgers taste amazing and hold up to the challenge. We have developed and refined this recipe after years of experimenting for making whole food plant-based burgers without oil. The challenge: to create a great tasting burger that holds together as most veggie burgers are soft like toothpaste and squeeze out the other side of the bun when you take a bite. Dig in and enjoy a satisfying crunchy burger experience that is healthy and most importantly, tastes great!
MAKES: 6-8 BURGERS
PREP TIME: 1⁄2 HOUR / COOKING TIME: 1 HOUR
INGREDIENTS
16oz/454 grams whole mushrooms 1 cup old fashioned oats
1⁄4 cup chickpea flour
1 can of black beans
1 can of green lentils or chickpeas 1 cup grated raw red beets
1 cup cooked brown rice or quinoa 1⁄4 cup walnuts, finely chopped2 cups kale, tightly packed
3 Tbsp nutritional yeast
2 Tbsp ground flax seed
2 Tbsp tamari or soy sauce
2 Tbsp vegan Worcestershire sauce 2 Tbsp garlic powder
2 Tbsp onion powder
2 tsp liquid smoke
1-2 tsp salt
1-2 tsp freshly ground black pepper
DIRECTIONS
1. Place mushrooms in a food processor. Pulse until mushrooms are small bits the size of a pencil eraser and transfer to a large mixing bowl.
2. Add rice/quinoa, grated beets, oats, chickpea flour, walnuts, and flax seed to the bowl.
3. Add remaining ingredients (beans, spices, and lentils/chickpeas) into the food processor and pulse until you achieve a uniform, smooth mixture. Pour on top of mixture in the bowl.
4. Mix everything thoroughly with a large spoon. This is an important step, so take the time to stir all ingredients until you achieve a good consistency of blended ingredients.
5. Grab some mix with your hands and form a well packed ball. Gently flatten the patty with your hands and place onto a non-stick baking sheet. Line baking sheet with parchment paper or non- stick pad so the burgers are easy to flip.
6. Bake patties at 350°F for about 40 to 45 minutes. Gently flip the burgers using a spatula and cook for an additional 15 minutes. The burgers should be slightly hard and crunchy on the outside. Let them cool to set.
7. Serve immediately or reheat the burgers in a non-stick pan or on the barbecue until hot, basting with a barbecue sauce if desired, and garnish with your favourite toppings to serve! Reheating the burgers cooks a bit them more and makes them firmer.
TIPS: You can add more chickpea flour if your patties are too wet to form.
You can freeze these burgers and just take them out to thaw and reheat.
Serves 6-8. Nutritional information per serving: Calories 357; Fat 6g; Carbohydrates 60g; Protein 16.3g
