Black Bean Walnut Burger (Vegan, Oil-Free!)
These sturdy, nutrient-dense burgers are quick, easy, and protein-rich! Top them with BBQ sauce or your own favorite toppings.
Servings: 5
Ingredients
- 1 cup walnuts
- 1 cup old-fashioned rolled oats
- 15 oz. can black beans
- 3/4 cup yellow onion, diced
- 2 Tbsp. tomato paste
- 2 Tbsp. tamari
- 1 Tbsp. vegan Worcestershire sauce
- 2 tsp. Dijon mustard
- 1 tsp. onion powder
- 1 tsp. ground cumin
- 1/2 tsp. garlic powder
- 1/2 tsp. smoked paprika
For serving:
- Whole grain buns (GF if desired)
- BBQ Sauce
- Lettuce, onion, tomato, etc.
Instructions
- Oven: Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper and set aside.
- Prepare patties: In a large food processor, add walnuts and oats. Pulse until a medium-fine crumble forms. Dice onion and add to food processor. Then add all other seasonings & ingredients except black beans. Pulse/blend to combine, scraping down sides if needed.
- Add beans: Rinse and drain black beans. Gently pat dry with a paper towel to remove excess moisture. Add beans to food processor. Pulse a few times to incorporate. (The mixture will be very dense, and it's okay to leave the beans chunky.) It takes a little patience, and you may have to stop a few times to scrape down the sides with a spatula to help encourage the mixture. (If you don't think your food processor can handle this, slightly mash the beans in a separate bowl. Then add the pulsed walnut/oat/spice mixture to the mashed bean bowl and stir well to combine.)
- Shape: Carefully remove the S-blade from your food processor. Then scoop out the mixture into 5 even balls. Shape into patties, and place on lined baking sheet. (For me, the mixture is about 1.4lbs. So I measure out five heaping "quarter pounders" of .28lbs each.)
- Bake: Place in oven and bake for 15 minutes. Flip the patties, then bake 15 more minutes. Let rest 5-10 minutes before serving to firm up even more if desired. Assemble burgers on buns topped with BBQ sauce or other toppings of choice.
Notes
For gluten-free: Ensure your oats and Worcestershire sauce are GF. Then use your favorite GF buns, or serve atop fresh greens.
Spicy version: Add cayenne pepper, chili powder, chipotle pepper, etc.
Yield: Recipe makes 5 large patties. (Or 4 jumbo patties or 6-7 smaller patties.)
Nutrition: Estimated nutritional content is calculated for the patties only (without buns, BBQ sauce, and toppings).
Recipe inspired by Delish Knowledge.
Nutrition Per Serving (Estimate)
Calories: 317 kcal | Carbohydrates: 33 g | Protein: 12 g | Fat: 17 g | Saturated Fat: 2 g | Polyunsaturated Fat: 12 g | Monounsaturated Fat: 3 g | Potassium: 582 mg | Fiber: 10 g | Sugar: 3 g | Vitamin A: 214 IU | Vitamin C: 6 mg | Calcium: 80 mg | Iron: 4 mg
