Quinoa Black Bean Veggie Burgers Recipe Peas and Crayons from peasandcrayons.com
Introduction
If you’re a vegan, or simply looking for a meat-free alternative to the traditional burger, then a bean burger is a delicious and healthy option. Not only is it packed full of protein and fiber, but it’s also a tasty way to get your daily dose of veggies. In this recipe, we’ll guide you through how to make a delicious, vegan bean burger that’s perfect for lunch, dinner, or even as a snack.
Ingredients
To make this delicious vegan bean burger, you’ll need the following ingredients:
1 can of black beans
1 cup of cooked brown rice
1/2 cup of rolled oats
1/2 onion, finely chopped
2 garlic cloves, minced
1 tablespoon of olive oil
1 tablespoon of soy sauce
1 tablespoon of nutritional yeast
1 teaspoon of smoked paprika
1 teaspoon of cumin
1/4 teaspoon of salt
1/4 teaspoon of black pepper
Burger buns and toppings of your choice
Instructions
Now that you have all of your ingredients ready, it’s time to start making your vegan bean burgers. Follow these simple steps:
Preheat your oven to 375°F (190°C).
Drain and rinse the black beans, then mash them in a bowl using a fork or potato masher.
Add the cooked brown rice, rolled oats, chopped onion, minced garlic, olive oil, soy sauce, nutritional yeast, smoked paprika, cumin, salt, and black pepper to the bowl. Mix everything together well.
Form the mixture into patties using your hands. You should be able to make around 4-6 patties, depending on how big you want them to be.
Place the patties on a baking sheet lined with parchment paper and bake in the preheated oven for 25-30 minutes, until they’re golden brown and crispy on the outside.
While the burgers are baking, prepare your burger buns and toppings of your choice.
When the burgers are ready, remove them from the oven and let them cool for a few minutes.
Assemble your burgers by placing the patties on the buns with your desired toppings.
Serve and enjoy!
Nutrition
This vegan bean burger recipe is not only tasty, but it’s also packed full of nutrients. Here’s a breakdown of the nutrition information for each burger patty:
Calories: 215
Protein: 8g
Carbohydrates: 33g
Fiber: 7g
Fat: 6g
Sodium: 412mg
Conclusion
This vegan bean burger recipe is not only easy to make, but it’s also a delicious and healthy alternative to traditional meat burgers. It’s packed full of protein and fiber, and can be customized to your liking with your favorite toppings. Give it a try and let us know what you think!
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