Vegan Bean Burger Recipe

Introduction

Ingredients

For the burgers, you'll need:

• 1 can of black beans (15 oz)
• 1 can of chickpeas (15 oz)
• 1/2 cup of quinoa
• 1/2 cup of rolled oats
• 1/2 cup of cornmeal
• 1/2 onion, finely chopped
• 2 cloves of garlic, minced
• 1/4 cup of chopped fresh cilantro
• 1 tablespoon of cumin
• 1 tablespoon of smoked paprika
• 1 teaspoon of salt
• 1/4 teaspoon of black pepper
• 1 tablespoon of olive oil

For the toppings, you can use:

• Lettuce
• Tomatoes
• Avocado
• Red onion
• Mustard
• Ketchup

Instructions

1. Preheat your oven to 375°F (190°C).

2. Rinse and drain the black beans and chickpeas, and then mash them in a large bowl using a fork or potato masher.

3. Cook the quinoa according to the package instructions, and then add it to the bowl with the mashed beans and chickpeas.

4. Add the rolled oats, cornmeal, onion, garlic, cilantro, cumin, smoked paprika, salt, and black pepper to the bowl, and mix everything together until it's well combined.

5. Divide the mixture into 6-8 equal portions, and shape each portion into a patty that's about 1/2 inch thick.

6. Heat the olive oil in a large skillet over medium-high heat, and then add the patties. Cook them for about 3-4 minutes on each side, or until they're golden brown and crispy.

7. Transfer the patties to a baking sheet lined with parchment paper, and then bake them in the preheated oven for about 10-12 minutes, or until they're heated through and crispy.

8. Serve the burgers on buns with your desired toppings.

Nutrition

Each vegan bean burger contains approximately:

• Calories: 280
• Protein: 12 grams
• Carbohydrates: 45 grams
• Fat: 6 grams
• Fiber: 11 grams
• Sugar: 2 grams
• Sodium: 550 milligrams

These burgers are a great source of protein, fiber, and other essential nutrients. They're also low in fat and calories, making them a healthy choice for anyone looking to maintain a balanced diet.

Conclusion

Vegan bean burgers are a delicious and healthy alternative to meat burgers. They're easy to make, and they're packed with protein, fiber, and nutrients. Plus, they're vegan and gluten-free, so they're suitable for a wide range of dietary needs. Try making these burgers for your next cookout or meal prep session, and enjoy a tasty and nutritious meal that's good for you and the planet.