These beet & black bean burgers are the best plant-based vegan burgers you will ever try! Filled with fresh herbs and spices, they are packed with flavour and nutrients. Mushrooms, walnuts and oats help to create a hearty meat-like texture.
BBQ season is officially in full swing here in Ontario, and I am so excited to be cooking up some tasty spring and summer friendly dishes. We'll be enjoying these beet & black bean burgers at our picnic table outside all summer long! This is a recipe I've been making for over a year now, and I have been wanting to share it for a very long time. Enjoy with a side salad for a delicious and healthy dinner!
I'm not going to lie to you - these Beet & Black Bean Burgers take a little bit of time and effort to create (and your kitchen may be a bit messy afterwards). BUT they are so worth it!! That being said, this recipe makes 10 good-sized veggie burgers. So, you can made a large batch and freeze the majority of them if you want to make life easier. I highly recommend doing this, as it is a more involved recipe. That way, you can enjoy these on week-nights for a quick and easy meal - just pull some out of the freezer and they are ready to enjoy!
Ingredients
These are not your average black bean burgers! The reason that these delicious plant-based burgers take a little bit of extra time to prep, is because they have lots of nourishing ingredients. I've included multiple sources of plant based protein, including lentils, black beans, walnuts, and nutritional yeast. Read on for some nutrition facts about these key ingredients:
Lentils - Provide 18 g of protein per cup! Lentils are also high in soluble fibre, which has been shown to reduce LDL cholesterol. They are high in B vitamins, as well as the essential minerals: phosphorus, zinc, copper and manganese.
Nutritional Yeast - Contains 8 g of protein per ¼ cup. Nutritional yeast is rich in B Vitamins - including Vitamin B12, which is a common vitamin deficiency for those eating a vegan or vegetarian diet.
Black Beans - Black beans contain about 14 g of protein per cup. Like other pulses they are high in fibre, and therefore help to promote balanced blood sugar levels. Black beans are a great source of folate, manganese, magnesium, and thiamin (Vitamin B1). They also contain many phytonutrients and antioxidants!
Walnuts - You may have heard before that walnuts are great brain-food! Why? They are rich in omega-3 fatty acids, which reduce inflammation in the body. They also contain phenols (a naturally occurring constituent in plants) that act as antioxidants. Walnuts contain healthy fat, and a small amount of protein and fibre.
Preparation
- In a medium pan on medium heat, add a drizzle of avocado oil. Add the sliced mushrooms to the pan, and season with a dash of garlic powder, salt and pepper. Sauté until golden brown.
- In a food processor, add the grated beet, walnuts, black beans, lentils, cooked mushrooms, and oats. Pulse until lightly combined, there should still be some larger pieces of beans, lentils, walnuts and beets. Avoid over-processing, so that it doesn't become a paste with no texture. You may need to do this in two batches if your food processor is not large enough.
- Once combined, add the mixture to a large bowl. Add in the nutritional yeast, chives and parsley, remaining garlic powder, chipotle chili powder, sea salt, and pepper. Stir to combine.
- Lastly, add in the arrowroot flour and mix thoroughly. Arrowroot flour is a starch, so it will pull the mixture together, making it stick together in nice patties.
How To Cook
To cook these Beet & Black Bean Burgers, all you will need is a frying pan and a little drizzle of avocado oil (or coconut oil). Heat the pan on the stove to medium heat. As the pan is heating, I like to lay out a piece of parchment paper and press down firmly on each burger with the back of a spatula. This flattens it out nicely, making it a little bit thinner for cooking. The reason I do this is because I like these Beet & Black Bean Burgers to be a little bit crispy and crunchy on the outside, and not too thick. But, if you prefer a thick burger with less surface area, skip this step!
How To Store
If you are not cooking these beet & black bean burgers right away - no problem! They store well uncooked in the fridge or freezer, making them perfect to meal-prep in large batches.
Lay the burgers out in a large air-tight container, using a piece of parchment paper to separate into layers. These burgers can be stored in the fridge for up to 3 days, or in the freezer for up to 1 month.
Beet & Black Bean Burgers
Equipment
- Food processor
Ingredients
For the Beet & Black Bean Burgers
- 1 large beet, grated approx. 230 g
- 3 cups cooked black beans 2 small cans, if using canned beans
- 1 cup cooked lentils 1 small can
- 3 cups cremini mushrooms sliced (approx. 180 grams)
- ⅔ cup organic rolled oats
- ¼ cup walnuts
- ¼ cup nutritional yeast
- ½ cup fresh parsley chopped
- 1 tablespoon fresh chives chopped
- 2 teaspoon garlic powder
- 1 teaspoon chipotle chili powder
- 1 teaspoon sea salt
- black pepper to taste
- ¼ cup arrowroot flour
- 2 tablespoon Avocado oil for cooking
To Serve
- Tomato
- Lettuce
- Caramelized onion
- Red onion
- Chipotle mayo aioli sauce
- Burger buns (gluten-free if necessary)
Instructions
- In a medium pan on medium heat, add a drizzle of avocado oil. Add the sliced mushrooms to the pan, and season with a dash of garlic powder, salt and pepper. Sauté until golden brown.
- In a food processor, add the grated beet, walnuts, black beans, lentils, cooked mushrooms, and oats. Pulse until lightly combined, there should still be some larger pieces of beans, lentils, walnuts and beets. Avoid over-processing, so that it doesn't become a paste with no texture. You may need to do this in two batches if your food processor is not large enough.
- Once combined, add the mixture to a large bowl. Add in the nutritional yeast, chives and parsley, remaining garlic powder, chipotle chili powder, sea salt, and pepper. Stir to combine.
- Lastly, add in the arrowroot flour and mix thoroughly. Arrowroot flour is a starch, so it will pull the mixture together, making it stick together in nice patties.
Shaping the Patties
- Line a baking tray with parchment paper.
- Using a large ice cream scoop to portion out the burgers. I use 2 scoops per burger, and this results in 10 large patties.
- Press firmly to shape into patties, and place on parchment paper lined baking sheet to store for later in the fridge or freezer, or to be cooked right away.
Cooking
- Add a drizzle of avocado oil to a medium size pan on medium heat.
- As the pan is heating, I like to lay out a piece of parchment paper and press down firmly on each burger with the back of a spatula. This flattens it out nicely, making it a little bit thinner for cooking
- Place the patties into the pre-heated pan and sauté on each side side for 8-10 minutes. The patties should be nicely crispy on the outside, and soft in the middle. Time to enjoy!
Build Your Veggie Burger
- Serve these Beet & Black Bean Burgers on a bun with lettuce, tomato, caramelized yellow onion, red onion, a slice of pickle, and a drizzle of chipotle aioli sauce. Enjoy!
Please tag me @nourishmintkitchen and share on your IG stories if you make this recipe, I would love to see your creations! For more easy and healthy dinner meals, check out my Roasted Veggie Nourish Bowl, and this 4 Ingredient Sweet Potato Pizza Crust!
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