Super Food Black Bean Vegan Burgers

Super Food Black Bean Vegan Burgers is an American recipe that serves 6. One portion of this dish contains about 21g of protein, 17g of fat, and a total of 473 calories. For $2.09 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. From preparation to the plate, this recipe takes approximately 50 minutes. 6039 people were impressed by this recipe. This recipe from Well Plated requires rolled oats, canned black beans, kosher salt, and cumin. Plenty of people really liked this main course. It is a good option if you're following a dairy free, lacto ovo vegetarian, and vegan diet. Overall, this recipe earns a tremendous spoonacular score of 99%. If you like this recipe, take a look at these similar recipes: Black Bean and Quinoa Burgers with Strawberry BBQ Sauce (Vegan + GF), Bulgur, Veg Chickpean and Bean Greek Super Food Stew, and Black Bean Burgers.

Servings: 6

Preparation duration: 25 minutes

Cooking duration: 25 minutes

 

Ingredients:

1/2 cup raw almonds

1 (15 ounce) can black beans, rinsed and drained

3/4 teaspoon chili powder

1 1/4 teaspoons cumin

2 cloves garlic

1/4 cup Bob's Red Mill Hulled Hemp Seed Hearts

2 tablespoons ground flaxeed meal, chia seeds, or additional hemp seed hearts

1 teaspoon kosher salt

1/4 cup pepitas (pumpkin seeds)

1 large red pepper, cored and roughly chopped

1/2 small red onion, roughly chopped

1/2 cup rolled oats (gluten free if needed)

1/4 teaspoon smoked paprika

Whole grain buns, for serving

Sliced tomatoes, avocado, arugula, sliced red onions, avocado, plain yogurt (dairy-free if needed), mustard

Equipment:

baking paper

baking sheet

oven

food processor

bowl

mixing bowl

Cooking instruction summary:

Place a rack in the center of your oven and preheat to 350 degrees F. Line a baking sheet with parchment paper or a silpat mat.Place the red pepper and onion in the bowl of a food processor fitted with a steel blade. Pulseuntil minced. Transfer the mixture to a large mixing bowl.To the food processor, add the almonds, pumpkin seeds, hemp seeds, flaxseed meal, garlic, salt, cumin, chili powder, and smoked paprika. Blend until it has combined into a coarse grainy mixture. Scrapeinto the mixing bowlwith the onion and red pepper.Place the black beans, oats, and 2 tablespoons water in the food processor and puree untilthe beans are mostly smooth with a few small pieces remaining. Transfer to the mixing bowl and stir to combine.Scoop theburgermixture in 1/3 cup portions into your hands. Shapeinto palm-sized patties that are about 1 inch thick. Arrange on the baking sheet and bake for 20 minutes, then flip and bake 5-10 additional minutes, until heated through and the outsides are lightly crisp. Serve on buns with any desired toppings.

 

Step by step:


1. Place a rack in the center of your oven and preheat to 350 degrees F. Line a baking sheet with parchment paper or a silpat mat.

2. Place the red pepper and onion in the bowl of a food processor fitted with a steel blade. Pulseuntil minced.

3. Transfer the mixture to a large mixing bowl.To the food processor, add the almonds, pumpkin seeds, hemp seeds, flaxseed meal, garlic, salt, cumin, chili powder, and smoked paprika. Blend until it has combined into a coarse grainy mixture. Scrapeinto the mixing bowlwith the onion and red pepper.

4. Place the black beans, oats, and 2 tablespoons water in the food processor and puree untilthe beans are mostly smooth with a few small pieces remaining.

5. Transfer to the mixing bowl and stir to combine.Scoop theburgermixture in 1/3 cup portions into your hands. Shapeinto palm-sized patties that are about 1 inch thick. Arrange on the baking sheet and bake for 20 minutes, then flip and bake 5-10 additional minutes, until heated through and the outsides are lightly crisp.

6. Serve on buns with any desired toppings.


Nutrition Information:

Quickview
472 Calories
20g Protein
16g Total Fat
62g Carbs
44% Health Score
Limit These
Calories
472
24%

Fat
16g
26%

  Saturated Fat
1g
8%

Carbohydrates
62g
21%

  Sugar
11g
12%

Cholesterol
0.0mg
0%

Sodium
968mg
42%

Get Enough Of These
Protein
20g
42%

Iron
15mg
88%

Vitamin C
62mg
76%

Manganese
1mg
54%

Vitamin A
2548IU
51%

Fiber
11g
47%

Phosphorus
402mg
40%

Vitamin E
4mg
32%

Magnesium
108mg
27%

Potassium
864mg
25%

Folate
94µg
24%

Copper
0.44mg
22%

Vitamin B1
0.3mg
20%

Vitamin B2
0.31mg
18%

Vitamin B6
0.32mg
16%

Vitamin K
16µg
16%

Vitamin B3
2mg
14%

Calcium
114mg
11%

Zinc
1mg
11%

Vitamin B5
0.55mg
6%

Selenium
3µg
5%

covered percent of daily need
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