I made this burger for a friend of mine who is vegetarian and gluten free. What I did not expect is that I would wind up liking it myself. It looks great and tastes great, and as an added bonus it left me feeling fuller longer than when I eat a meat burger.
[x] Flexitarian + Omnivore
[x] Vegetarian
[x] Pescatarian
[x] Vegan: use vegan egg
[x] Gluten free: use gluten free panko and buns
[x] Weight Maint: replace buns with a lettuce leaf for ~275kcal
[O] Keto: only eat the meat with cheese
[O] Mediterranean
[O] Lectin Avoidance: beans, wheat
[x] Oxalate Avoidance
[x] Purine Avoidance
Black Bean Burger
A non-meat burger that measures up in terms of texture and taste.
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Servings: 6
Calories: 385kcal
Equipment
- Baking sheet with parchment paper
- 3 metal bowls
- Knife + Bean Masher
- Metal Sieve
- Spice grinder
Ingredients
- 1 can black beans drained and rinsed
- 1 bell pepper cut into chunks
- ½ white onion cut into wedges
- 3 clove garlic
- 1 large egg
- 2 T Flax meal
- 6 T water
- 1 T chili powder
- 1 T ground cumin
- 1 t Spicy Thai chili sauce or hot sauce
- ½ C bread crumbs gluten free if require
- 6 Enriched or whole wheat burger buns or gluten-free
- 6 Slice Sharp cheddar cheese
- 18 Slices Heirloom tomato 3 slices per sandwich
- 6 T Mayo 1T per sandwich
- 6 T Mustard 1T per sandwich
- 6 leaf Lettuce leaf per sandwich
Instructions
- First, preheat oven 375F and wash all veggies. Be sure to empty the can of beans into a sieve to rinse in the sink under running water.
- In a medium bowl, mash black beans with a fork (or bean masher) until it becomes thick and pasty.
- Prep Flax seeds by grinding the seeds into a meal, dumping the meal into a metal or glass bowl, and adding 6T water. Put the bowl by the side to sit until gelatinous,
- Roughly chop the bell pepper, onion and garlic and add to a food processor. Process until the veggies are a mash and then combine with the beans in a bowl.
- In another small bowl mix egg, flax meal, chili powder, cumin, and chili sauce. Then add this spicy mix into the mashed beans and combine. Finally, add bread crumbs and mix until the mixture is sticky and holds together.
- Divide the mixture into patties and place them on a parchment lined baking sheet, and bake ~ 10 min on each side.
- Serve with toasted buns and condiments.
Notes
Everyone seems to like this burger, half had it fall apart as they bit into it, the other half had no problem and it held together well. As a meat free veggie burger I liked it and it was very filling.
Nutrition
Calories: 385kcal | Carbohydrates: 28g | Protein: 17g | Fat: 24g | Saturated Fat: 8g | Cholesterol: 70mg | Sodium: 826mg | Potassium: 633mg | Fiber: 9g | Sugar: 5g | Vitamin A: 2095IU | Vitamin C: 40mg | Calcium: 293mg | Iron: 4mg