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Vegan Black Bean Burger with Avocado Herb Sauce

Vegan Black Bean Burger with Avocado Herb Sauce

Craving a burger but you don’t eat much meat?  When eating a mostly or completely vegetarian diet, sometimes it means being unable to eat some of your favorite foods.  For me, I really missed hamburgers.  I tried so many different brands of store-bought versions of vegetarian burgers and just never really enjoyed them.  The flavors just always seemed to be off or the texture was just really weird.  Until I stumbled upon the idea of making my own black bean burger.

For certain a veggie burger isn’t the same thing as eating a juicy, beef burger, but it can be a good substitute especially when it tastes great and meets my requirements for a great meatless burger.  I want my black bean burger to have a nice crispy or firm exterior as I know the inside will likely be a little mushier than a normal burger.  And the burger needs to be full of flavor.

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Creating my vegan black bean burger

Beans or legumes are generally at the heart of a veggie burger as they help bind the ingredients together and also contribute moisture to the burger.  I chose to use black beans primarily because the burger also has southwestern flavors and I think that combination works well.

Cooking with mushrooms in vegetarian dishes works to add a meaty flavor because mushrooms have a natural earthiness and umami flavor.  Lastly, a good veggie burger needs a dry ingredient to absorb some of the moisture and to work with the beans to hold the burger together.  In this recipe, I use oats to provide that purpose.

I also wanted to boost the protein content which led me to add quinoa to the recipe. Quinoa is also great because it’s a complete protein and contains all the essential amino acids our body needs to function.

[bctt tweet=”In my opinion, this is the best vegan black bean burger recipe I’ve eaten.  It’s crispy on the outside and has plenty of flavor.” username=”Lyn_Croyle”] This burger is perfect to serve the traditional way in a bun and a side of sweet potato fries.  But it also works in a bowl served on top of a bed of rice and topped with a yummy sauce and some veggies and avocado.  I tried it both ways while testing the recipe!!

The recipe makes 6 burgers and the burgers freeze well.  So if you have any extras, just place them into a plastic bag with parchment paper in between the burgers.  Then when you want to prepare, simply remove the burger and heat in a 350 degree oven until heated through, likely 15-20 minutes.

The Recipe

Vegan Black Bean Burger on white plate served with sliced tomato, avocado sauce and sweet potato fries.

Vegan Black Bean Burger with Avocado Herb Sauce

Black bean, quinoa and oats are flavored with cilantro, tomato and cumin to create a great tasting veggie burger.
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Course: Dinner, Lunch, Sandwich
Cuisine: American, Vegetarian
Keyword: black beans, quinoa, veggie burger
Prep Time: 25 minutes
Cook Time: 35 minutes
Total Time: 1 hour
Servings: 6 servings
Calories: 180
Author: Lyn Croyle

Ingredients

Veggie Burger

  • 2 medium roma tomato
  • 2 clove of garlic chopped
  • 1/4 cup red onion cut into chunks
  • 1/4 cup flat leaf parsley
  • 1/4 cup cilantro leaves
  • 1 cup sliced mushrooms
  • 1 cup black beans cooked
  • ½ tsp cumin
  • ½ tsp salt
  • ¼ cup quinoa dry
  • 1 cup rolled oats

Creamy Avocado Sauce

  • ½ avocado
  • 2 small limes juiced
  • 1 T red wine vinegar
  • 1 T olive oil
  • 1/4 cup cilantro minced
  • 1/4 cup parsley minced
  • 1/4 cup red onion diced

Instructions

  • Preheat oven to 400 degrees F.

Veggie Burgers

  • Heat water in a small pot to boiling. Cut an x in the bottom of each tomato. Place the tomatoes in the boiling water and cook for 1 minutes. Then immediately transfer them to a cold-water bath. This should allow you to easily remove the tomato skin. 
    Tomaotes with X cut in bottom
  • Place tomatoes into food processor. Process the tomatoes until they are mostly chopped. Remove and place them in a bowl for later.
    Tomatoes for vegan black bean burgers are chopped in food processor.
  • Also, heat up ½ cup water in a pan to a boil. When water boils, add the quinoa and cook until water is absorbed, and quinoa is tender.
  • While the quinoa is cooking, begin to cut up veggies, drain the beans, and rinse and 
  • Place ¼ cup of red onion and 2 cloves of garlic into the processor and pulse a few times until it is finely chopped. Throughout the steps, If the ingredients stick to the sides and don’t get chopped, use a spatula to push them down into the processor bowl and pulse again.
    Onions and garlic are chopped in food processor
  • Next add the mushrooms, parsley and cilantro. You want to pulse until the mushrooms are finely chopped.
    Mushrooms and herbs are added next to the mixture for vegan black bean burgers.
  • Next add in the black beans, tomatoes, cumin and salt. When you pulse this time, make sure you don’t over process, as you want the burgers to have a little texture.
    Black beans, tomatoes, salt and cumin are added in next.
  • Lastly, add the quinoa and rolled oats to the processor. Pulse in short bursts to combine ingredients and make sure that the mixture retains some texture.
    In the last step add the quinoa and oats
  • Line baking tray with parchment paper, measure out ½ cup of mixture and form into patties. Place the burgers on the parchment paper with space in between.
    Vegan black bean burgers are shown laid out on pan ready for oven
  • Place the burgers in a hot oven and cook for 20 minutes. Remove the tray and gently flip the burgers, place the tray back in the oven and cook for an additional 15 minutes. The burgers should be hot and a crust should be formed on the outside.

Creamy Avocado Sauce

  • While burgers are cooking combine the avocado, lime, onion, cilantro, parsley, oil and vinegar in a blender and pulse until smooth and fully combined. If the sauce is too thick for you, add a bit of water to thin it out.

Notes

Serve the black bean burgers with your choice of toppings and 2 T of Avocado Sauce

Nutrition

Serving: 1burger | Calories: 180kcal | Carbohydrates: 25g | Protein: 7g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 130mg | Potassium: 470mg | Fiber: 6g | Sugar: 1g | Vitamin A: 1250IU | Vitamin C: 6.6mg | Calcium: 80mg | Iron: 6.3mg

Did you try \my recipe for a vegan black bean burger and let me know what you think.  You can leave me a comment here below!!!  And, if you like the recipe, be sure to give it a 5-Star Rating!!  I haven’t experimented with anything other than black beans at this point as a basis for a veggie burger.  But I have my hopes on trying out some other versions in the future.  What’s your favorite veggie burger combination?

Here are some other recipes made with black beans I think you will enjoy!!!

 

http://cookeatlivelove.com/vegetarian-black-bean-recipes-tacos-mango-salsa/

 

Spicy Black Bean Hummus with Baked Plantain Chips

 



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