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Veggie Burger

Packed with flavor, these vegetable burgers are a great vegan option for a backyard barbecue. Best of all they can be grilled, baked, or prepared on a stove top.

Veggie burger on a cutting board, recipe lg

Prep Time: 15 mins
Cook Time: 10 mins
Rice cooking time: 40 mins
Total Time: 65 mins
Makes 12 burgers

Ingredients

1/4 cup ground flax
1/2 cup water
3 cups cooked black beans (2 15-oz cans, drained and rinsed)
1 cup cashews
1 1/2 cups cooked brown rice
1/2 cup chopped parsley
1 1/2 cups shredded carrots
1/3 cup chopped green onions
1 cup bread crumbs
2 tbsp. smoked paprika
1 tbsp. chili powder
1-2 tsp. salt, to taste

Instructions

1. In a small bowl, combine the ground flax and water; stir and set aside.
2. In a large bowl, add the drained and rinsed black beans. Mash with a potato masher (or fork) until most of the beans are a paste. Leave about 1/4 of the beans whole.
3. Place the cashews in a food processor, and pulse until they are breadcrumb size. It's okay if a few larger pieces remain. Add to the bowl with the beans.
4. Add the flax/water mix and all the remaining ingredients. Mix well with a large wooden spoon.
5. Using about 1/2 cup mixture per burger, shape into burger patty making them about 3/4 inch thick.

To cook on stovetop

Add 2-3 tablespoons of oil on the stove over medium heat. Add 4 patties at a time and cook until gold and crispy on one side, about 4 minutes.

Carefully flip the burgers and cook for 3-4 more minutes. Transfer to a paper towel lined plate.

To bake

Preheat the oven to 350 degrees F and line a baking sheet or two with parchment paper. Place the patties on the pan(s) and bake for 20 minutes. Flip and bake for 15 more minutes. Remove from oven.

To grill

For easier grilling, refrigerate the patties for at least 30 minutes. Heat the BBQ to medium high, brush the patties with oil and cook for about 4 minutes on each side.

Related: Grilled Sweet Potatoes with Cilantro Lime Dressing

Nutrition Facts (per serving): Calories: 218; Carbohydrates: 31g; Protein: 9g; Fat: 7g; Saturated Fat: 1g; Sodium: 559mg; Fiber: 8g

And while you’re here, check out other healthy recipes. For information on our medical and dental plans, visit selecthealth.org/plans.

Reference: “Nora Cooks.” Best Veggie Burger Recipe, 2018. Web. May 01, 2020. <https://www.noracooks.com/the-best-black-bean-veggie-burger/>



 

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Post Author

Chase Doughty
Chase Doughty is a Marketing student at Weber State University. She enjoys anything active from playing volleyball to horseback riding and loves to try every single restaurant in sight.