Black Bean Mushroom Burger
An easy, healthy bean burger that is hearty and satisfying. Plus you can make them ahead of time to bake when ready!
Servings4 medium patties
Ingredients
- 1 Tbsp. ground flax meal (+ 3 Tbsp. water to make a flax egg)
- 1 small yellow onion
- 5 oz. mushrooms (about 1 cup finely chopped)
- 3-4 cloves garlic
- 15 oz. can black beans
- 1/2 cup rolled oats (or breadcrumbs)
- 1 tsp. dried basil
- 1/2 tsp. dried oregano
- 4 hamburger buns (gluten-free if desired)
Toppings of choice (optional):
- Lettuce, clover sprouts, tomatoes, onion, avocado, ketchup, mustard, pickles, etc.
Instructions
- Make the flax egg: In a small bowl, whisk together 1 Tbsp. flax with 3 Tbsp. water. Set aside to thicken.
- Finely dice onion and mushrooms. (Or use a food processor for quicker results.) Mince garlic.
- In a skillet over medium-high heat, sauté onion and mushrooms for 7-8 minutes. (I use 3 Tbsp. water/veggie broth for no-oil sauté method.)
- Once onions are softened, add minced garlic, oregano, and basil. Stir and sauté 1-2 more minutes. Turn off heat.
- Rinse and drain black beans. Pat dry to remove excess moisture.
- Put black beans in a bowl and mash. Add thickened flax egg, sautéed veggies, oats, and salt/pepper to taste if desired.
- Mix well to combine, then shape into 4 medium patties. (Note: They hold up best if you refrigerate the patties for at least an hour at this point.)
- When ready to bake, preheat oven to 350°F (176°C). Line a baking sheet with parchment paper and place patties single file.
- Bake for 10 minutes, flip, then return to oven. Bake for 10-15 more minutes. Place on buns and add desired toppings.
Notes
Cheeseburger option: At the end of baking time, simply place a slice of vegan cheese on top of each patty and return to oven for 5 minutes to melt cheese. (Or place under the broiler for a minute, but watch carefully so they don't burn.)
Spices + seasoning: Change it up with cumin, smoked paprika, parsley, etc. Or add 1 Tbsp. of vegan Worcestershire sauce to the mix for added flavor.
For gluten-free: Use GF oats/breadcrumbs, and your favorite GF buns. (Or serve them with lettuce wraps instead of buns.)
Yield: This recipe makes 4 medium-large patties or 6 smaller patties. (Estimated nutritional content is based on each patty if making 4.)
Nutrition Per Serving (Estimate)
Calories: 299 kcal | Carbohydrates: 52 g | Protein: 14 g | Fat: 4 g | Saturated Fat: 1 g | Potassium: 620 mg | Fiber: 12 g | Sugar: 5 g | Vitamin C: 7 mg | Calcium: 174 mg | Iron: 6 mg