The Best Black Bean and Beet Burger

Name: The Best Black Bean and Beet Burger
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Cuisine: American
Ingredients: 1 tablespoon chia seeds; 1 (15-ounce) can black beans, rinsed and drained; ¼ pound cooked and peeled beets, quartered (2 medium); ½ cup steel-cut oats; 1 cup sliced mushrooms; 1 teaspoon dry mustard; 1 teaspoon ground cumin; ½ teaspoon smoked paprika; 1 teaspoon Bragg liquid aminos or reduced-sodium soy sauce; 1 teaspoon vegan Worcestershire sauce; 1 teaspoon minced garlic; Pinch of salt; 2 tablespoons chickpea flour (see Tips) or other wholegrain flour, plus more as needed; Lettuce leaves or whole-grain buns

9 steps

Prep:20minCook:30min

Homemade veggie burgers are a cinch to make, and so much healthier than processed varieties. Black beans, rolled oats, and beets are combined with herbs and spices and a bit of flour to create a super satisfying veggie burger packed with blood-pressure lowering nutrients that holds together beautifully. A bonus is that you won’t even know the beets are there, so this is also a great choice for boosting the veggie intake of little ones in the house. Serve open faced on lettuce leaves or on a whole-grain bun with your favorite sides.

Updated at: Wed, 29 May 2024 22:24:07 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories103.7 kcal (5%)

Total Fat1.7 g (2%)

Carbs15.3 g (6%)

Sugars1.5 g (2%)

Protein6.3 g (13%)

Sodium283.8 mg (14%)

Fiber5.2 g (18%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 tablespoonchia seeds

1 x 15 ouncecan black beans

rinsed and drained

0.25 poundbeets

cooked and peeled, quartered

½ cupsteel-cut oats

1 cupsliced mushrooms

1 teaspoondry mustard

1 teaspoonground cumin

½ teaspoonsmoked paprika

1 teaspoonliquid aminos

or reduced-sodium soy sauce

1 teaspoonvegan worcestershire sauce

1 teaspoonminced garlic

salt

2 tablespoonschickpea flour

or other wholegrain flour, plus more as needed

Lettuce leaves

or whole-grain buns

Instructions

Step 1

In a small bowl, combine the chia seeds and 3 tablespoons water to make a chia “egg.” Set aside for 5 minutes, until the mixture forms a gel.

Step 2

Meanwhile, in a medium bowl, coarsely mash ½ cup of the black beans with a fork, leaving some texture.

Step 3

In a food processor, combine the remaining black beans, the chia “egg,” beets, oats, mushrooms, mustard, cumin, paprika, liquid aminos, Worcestershire sauce, garlic, and salt. Pulse until the ingredients are combined but not completely pulverized. You want the burgers to have some texture.

Step 4

Add the contents of the food processor to the bowl with the mashed beans. Add the chickpea flour and mix (it might be easier to use your hands) until the ingredients hold together, adding more flour as needed. Refrigerate to chill for 10 minutes while you preheat the oven. Chilling helps the burgers hold together better.

Step 5

Preheat the oven to 375°F. Coat a baking sheet with cooking spray.

Step 6

Remove the mixture from the fridge and form it into 6 evenly sized balls, then use the palm of your hand to gently flatten into patties.

Step 7

Arrange the burgers on the baking sheet and lightly spray the tops with cooking spray. Bake for 30 minutes to heat through, until lightly browned, gently turning halfway through cooking.

Step 8

Serve on lettuce leaves or toasted whole-grain buns.

Step 9

TIPS: These burgers freeze really well. To do this, partially bake them at 375°F for 15 to 20 minutes, until they firm up. Allow the burgers to cool, then wrap in parchment and place in a freezer bag and freeze for up to 1 month. To cook, place on a baking sheet and bake at 375°F for 25 to 30 minutes, until desired doneness. You can swap in almond meal/flour for the chickpea flour for a slightly different taste and texture. Just note that doing this will change the nutritional content and add slightly more calories and fat.

View on DASH for Weight Loss by Jennifer Koslo

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