Super Food Black Bean Vegan Burger
My hippie alter ego is back and flipping a killer vegan burger. Put a flower in your hair and lace up (er, slip on?) your Birkenstocks, because things are about to get groovy. These patties of smoky satisfaction are loaded with super-food ingredients, come together in a single bowl, pack a whopping 12 grams of protein, and won rave reviews from a table of carnivores.
I took ingredients whose names you’ve heard, whose packages you’ve likely breezed by in your grocery store (maybe without knowing what to do with them), and whose reputation you might deem a little hippie and combined them to create a black bean vegan burger recipe so flavorful and filling, my self-professed-vegan-skeptic, steak-loving sister approved. My bacon-makes-it-better husband approved too. Even Ben’s picky 10-year-old “little” from Big Brothers Big Sisters approved—he inhaled one of these black bean burgers at 10 a.m. after a full serving of waffles, then asked to take another burger home.
Let’s take a moment to recap what makes these Super Food Vegan Burgers so super.
- Ground Flaxseed Meal: Rich in immune and brain-boosting omega-3s, antioxidants, and fiber.
- Rolled Oats: High in fiber and shown to help lower bad cholesterol.
- Black Beans: An excellent source of fiber, protein, and minerals.
- Almonds: Heart healthy fats, zero cholesterol.
- Pepitas: a.k.a. pumpkin seeds. Packed with nutrients, including magnesium and zinc.
- Red Bell Peppers: More than your daily quota of vitamins C and A.
- Avocado: Not in the vegan burger patties, but they make an ultra yummy topping and provide bonus healthy fats.
And the super-est ingredient of them all: Bob’s Red Mill Hemp Seed.
What Sets This Super Food Black Bean Vegan Burger Apart
Although I’m a long-time fan of well-made veggie burgers for their simple ingredients and health benefits, I have do have one major, er, beef with standard veggie burger recipes: most don’t contain enough tummy-satisfying protein to keep me full for more than an hour or so.
Not so when those burgers contain hemp seed! Just three tablespoons of these cute little green seeds contain a whopping 10 grams of complete protein. They are loaded with omega-3s and omega-6s, which benefit heart health, reduce inflammation, and support the immune system too. Hemp seeds are also low carb, making them a good choice for those following a paleo diet or who need to be carb conscious. Hello, SUPER FOOD.
I can feel the good vibes emitting from my food processor.
I’ve started seeing hemp seeds at local grocery stores, and you can also find them on Amazon or in the Bob’s Red Mill online store. In addition to being an excellent way to beef up your veggie burgers, their pleasant, nutty flavor makes them tasty sprinkled on toast and mixed into salads and smoothies. I’ve also been eyeing these Super Seedy Granola Bars from Minimalist Baker, which have many of the same stellar ingredients as today’s vegan burgers, including hemp seeds.
This black bean vegan burger recipe comes together in one bowl, is packed with sassy spices, and freezes beautifully. I stashed an entire batch of the patties in my freezer and have loved having them on hand whenever I need a quick, healthy lunch or dinner.
One patty, so much power!
Recommended Tools to Make Super Food Black Bean Vegan Burgers
Super Food Black Bean Vegan Burgers
For the burgers:
- 1 large red pepper — cored and roughly chopped
- 1/2 small red onion — roughly chopped
- 1/2 cup raw almonds
- 1/4 cup pepitas — pumpkin seeds
- 1/4 cup Bob's Red Mill Hulled Hemp Seed Hearts
- 2 tablespoons ground flaxseed meal — chia seeds, or additional hemp seed hearts
- 2 cloves garlic
- 1 teaspoon kosher salt
- 1 1/4 teaspoons cumin
- 3/4 teaspoon chili powder
- 1/4 teaspoon smoked paprika
- 1 can black beans, — (15 ounces) rinsed and drained
- 1/2 cup rolled oats — gluten free if needed
- Whole grain buns — for serving
- Sliced tomatoes, — avocado, arugula, sliced red onions, avocado, plain yogurt (dairy-free if needed), mustard
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. Pulse until 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. Scrape into the mixing bowl with the onion and red pepper.
Place the black beans, oats, and 2 tablespoons water in the food processor and puree until the beans are mostly smooth with a few small pieces remaining. Transfer to the mixing bowl and stir to combine.
Scoop the burger mixture in 1/3 cup portions into your hands. Shape into 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.
Nutrition InformationAmount per serving (1 (of 7), without bun or toppings) — Calories: 200, Fat: 10g, Saturated Fat: 1g, Sodium: 230mg, Carbohydrates: 20g, Fiber: 9g, Protein: 10g
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