This is an incredible black bean burgers recipe. The taste of the burger is just excellent, amazing and the only recommendation I have is to make more so you can freeze them or eat the day after. I made 4 batches as we end up eating that for 2 days without any guilt as the burgers are full of amazing ingredients such as beans, walnut, flaxseeds,…So it’s a perfect way to make your husband, children and you to eat beans without noticing eat!
This recipe is so easy, it takes around 10 minutes to prepare the burgers.
This recipe is coming from the book “How not to die cookbook” from Dr Greger and Robin Robertson. I’m sooooo thankful to Dr Greger to his fabulous work and research and to Robin Robertson for her amazing recipes. I will talk more in dept about this book in an other post, now let’s start with the recipe:
100 g rolled oats
55g walnut pieces
1/4 teaspoon ground tumeric
75g chopped red onion
35g chopped mushrooms
95g cooked beans or 1can of 425 beans (rinsed and drained)
2 tablespoons tahini or almond butter
1 tablespoon ground flaxseeds
1 tablespoon nutritional yeast
1 tablespoon chopped fresh parsley
2 teaspoons white miso paste
1 teaspoon garlic powder
1/2 teaspoon smoked paprika
1 teaspoon Savory Spice Blend*
– In a food processor or blender add the oats, walnuts and tumeric. Pule until the mixture is grouneded.
– Add the onion, mushrooms, beans, tahini, and flaxseeds and pulse until well combined. Add the remaining ingredients and pulse to mix well.
– Pinch some of teh texture so see if it holds together. If the mixture seems to wet, add more oats, if it’s too dry, add a little bit of water. Transfer the mixture to a work surface and divide into 4 portions, shape each into a patty and transfer int a plate. Refrigerate for 30 minutes.
– Preheat the oven to 190degree C.
Line a baking sheet with a silicone mat or baking parchment and arrange the burgers on it. Bake until hot and lightly browned, turning once, about 25 minutes.
-If you have like a round perfect shape, use a simple round shape you could use to make round eggs or similar. That’s nice, just to give a style of a regular burger.
-To make sure the mixture don’t stick to your hands or baking parchment, put water on your hands to shape them. When you finished to cook them, if they seems to stick to the baking parchment, wait for 10 minutes before taking them.
If you want to freeze the burgers:
-Make 2 times the quantity. To freeze, either cook them half-way and then freeze. Or freeze them prior to baking. The only challenge you going to have is to make sure the burger hold together in your container and don’t become too flat or sticky. To overcome that:
– Use baking paper between the burgers (otherwise they are going to stick together if you superpose them).
– Put a bit of water on the paper to avoid them to stick on.
-I cooked them on a aluminium and they were first sticking so wait for 10minutes and them remove them from the Alu or use baking paper who might be less sticky
I did the recipes a few times and it’s also up to taste if your mixture is dry or more wet. Try once and adjust, in any case it was good, but I would suggest to make sure you don’t overcook them, better under cook and still tender than too firm.
Serve with whole-grain bread, slices of tomatoes, lettuce, pickles, cucumber with a salad on the side and french fries (with only 1 spoon of oil, I’m going to post the recipe soon).
* Savory Spice Blend is a mix of spices. I suggest you to combine the ingredients in a jar to use in your recipes:
Blend all together in a jar, if you don’t have all of them, no worries, I didn’t had all of the green ones and I remplace by others like origano, and it’s worked perfectly well.
Here are the recipe on Dr Greger’s webiste: https://nutritionfacts.org/recipe/black-bean-burger/
I’m a real fan of his work, don’t hesitate to have a look in his website for cutting-edge nutritional science information.