Ingredients
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the burgers :
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1 cup cooked black beans (about ½ cup dry beans), rinsed and drained
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1 medium ripe avocado, roughly mashed
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red onion , finely chopped
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1 small garlic clove, minced
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teaspoon cumin powder
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teaspoon smoked paprika
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teaspoon ground cayenne pepper or more to taste
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and freshly ground black pepper, to taste
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the buns :
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cup whole wheat panko breadcrumbs
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cup rolled oats
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2 tablespoons unsweetened shredded coconut flakes
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2 tablespoons maple syrup
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1 tablespoon nutritional yeast
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teaspoon salt
Directions
Sub-Title: Gluten-free, Grain-free, Fermented, Raw, Whole-Food, Seasonal, Kid-friendly, Soy-free, Nut-free, Oil-free
Ingredients:
For the burgers:
1 cup cooked black beans (about ½ cup dry beans), rinsed and drained
1 medium ripe avocado, roughly mashed
½ red onion, finely chopped
1 small garlic clove, minced
¼ teaspoon cumin powder
½ teaspoon smoked paprika
⅛ teaspoon ground cayenne pepper or more to taste
Salt and freshly ground black pepper, to taste
For the buns:
½ cup whole wheat panko breadcrumbs
⅓ cup rolled oats
2 tablespoons unsweetened shredded coconut flakes
2 tablespoons maple syrup
1 tablespoon nutritional yeast
½ teaspoon salt
Instructions:
For the burgers:
1. In a large bowl, combine all the burger ingredients except the baking sheet and mix well.
2. Divide the mixture into four equal portions and shape each portion into a patty about 3 inches in diameter and ¾ inch thick.
3. Place the patties on a prepared baking sheet lined with parchment paper or a non-stick baking mat.
For the buns:
1. Preheat your air fryer to 350°F/180°C or an oven to 350°F/180°C if using an alternative method.
2. In another large bowl, whisk together the wet ingredients for the bun (whole wheat panko, oats, coconut, maple syrup, nutritional yeast, and salt).
3. Add the water and stir until a sticky dough forms.
4. Knead the dough with clean hands for about 2 minutes. If it’s too dry, add a little bit more water.
5. Roll the dough into balls about the size of golf balls and place them on a baking sheet lined with parchment paper.
Optional: For a crunchier texture, roll the bun balls in additional panko before placing them in the air fryer.
Direction:
1. Air Fry the bun balls for 10-12 minutes, turning halfway through. Alternatively, bake them in the oven for 12-15 minutes. They should be lightly browned and puffy.
2. While the bun balls are cooking, air fry the burgers for 5-6 minutes per side, or until they reach your desired doneness. Alternatively, grill or pan-fry them.
Note: You can also skip the bun altogether and enjoy these vegan black bean burgers as a salad or wrap!
Servings: 4 burgers (serving size: 1 burger + 1 bun ball)
Difficulty: Easy
Nutrition Information:
Serving Size: 1 serving (1 burger + 1 bun ball)
Calories: 281kcal
Carbohydrates: 33.1g
Protein: 12.2g
Total Fat: 10.4g
Saturated Fat: 2.1g
Polyunsaturated Fat: 3.1g
Monounsaturated Fat: 2.2g
Trans Fat: 0g
Cholesterol: 0mg
Sodium: 170.4mg
Potassium: 201.3mg
Fiber: 7.2g
Sugar: 3.1g
Vitamin A: 3.1% of the Daily Value (DV)
Vitamin C: 1.6% of the DV
Calcium: 0% of the DV
Iron: 1.6% of the DV
Time: Total Time Needed
Steps
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1
Done
|
In a large bowl, combine all the burger ingredients except the baking sheet and mix well. |
|
2
Done
|
Divide the mixture into four equal portions and shape each portion into a patty about 3 inches in diameter and ¾ inch thick. |
|
3
Done
|
Place the patties on a prepared baking sheet lined with parchment paper or a non-stick baking mat. For the buns: |
|
4
Done
|
Preheat your air fryer to 350°F/180°C or an oven to 350°F/180°C if using an alternative method. |
|
5
Done
|
In another large bowl, whisk together the wet ingredients for the bun (whole wheat panko, oats, coconut, maple syrup, nutritional yeast, and salt). |
|
6
Done
|
Add the water and stir until a sticky dough forms. |
|
7
Done
|
Knead the dough with clean hands for about 2 minutes. If it’s too dry, add a little bit more water. |
|
8
Done
|
Roll the dough into balls about the size of golf balls and place them on a baking sheet lined with parchment paper. Optional: For a crunchier texture, roll the bun balls in additional panko before placing them in the air fryer. Direction: |
|
9
Done
|
Air Fry the bun balls for 10-12 minutes, turning halfway through. Alternatively, bake them in the oven for 12-15 minutes. They should be lightly browned and puffy. |
|
10
Done
|
While the bun balls are cooking, air fry the burgers for 5-6 minutes per side, or until they reach your desired doneness. Alternatively, grill or pan-fry them. Note: You can also skip the bun altogether and enjoy these vegan black bean burgers as a salad or wrap! Servings: 4 burgers (serving size: 1 burger + 1 bun ball) Difficulty: Easy Nutrition Information: Serving Size: 1 serving (1 burger + 1 bun ball) Calories: 281kcal |
