Black Bean Burgers with Textured Vegetable Protein 

Everyone needs a classic homemade veggie burger recipe! Even non-vegans can love on a bean burger, and this classic black bean burger with a boost of low calorie protein from textured vegetable protein (or textured pea protein for soy free!) is a great simple recipe anyone can throw together.

Personally, I actually enjoy a bean burger over a faux meat burger any day! I know that's not the most popular choice for most people, especially because there are so many incredibly faux meat burgers on the market today. And I LOVE that. Veganism has come a long way and some of those burgers on the market are really realistic, like too realistic if you ask me. But if you ask my boyfriend, he loves just how realistic they are. So clearly, personal preference here.

Bean burgers are such a nice and healthy choice, packed with fibre, essential vitamins like folate, iron and potassium, protein and complex carbs. They're super filling and have a nice earthy texture that pairs well with all the classic burger toppings. As you'll see with this recipe, that's exactly how I paired them. Picture a classic fast food burger toppings but make it gluten free vegan.

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Why You'll Love This Recipe

SO easy to make. Everything goes into one bowl, mix together and pan fry or bake.

Packed with fibre and essential nutrients.

Low calories paired with protein! Make these a great double burger patty situation if that's your thing.

Great for burger bowls too!

What You'll Need

Canned black beans.

Textured vegetable protein (TVP) or textured pea protein (TPP) for soy free.

Vegetable bouillon or vegetable broth.

White onion.

Smoked paprika and garlic powder. You can up the spice mix here if you want!

Olive oil.

Flour. I used a sprouted whole wheat flour, but you can use a gluten free flour, all purpose flour, any flour really. The key here is to bind the burgers together.

Salt.

Toppings. I went classic with ketchup, mustard, pickles, and onions, on a sesame bun.

Substitutions

You can make a lot of substitutions with this recipe, and that's what makes it so great! Just follow the measurements and switch up any of these ingredients to change the flavour:

Black beans for any preferred bean! White beans, kidney beans, a mix of beans...

Instead of white onion go for red onion, yellow onion, or change it up entirely and finely dice from green bell peppers, or mushrooms!

Spices, just go wild with your favourites!

Flour, as mentioned above, use what you have on hand. Gluten free, regular, whatever!

Toppings, that's entirely up to you. We're a classic burger household, maybe you're pineapple bbq household!?

 

Storing

These burgers are great for meal prep! Double or triple the recipe, form the patties, add a slice of parchment paper between each one, stack them and freeze them until ready to cook!

I use these same meal prep containers every single week and I absolutely love them for meal prep. Dishwasher safe, non-toxic, and super durable.

 

Cooking Steps

Step one: Add the hydrated textured vegetable protein and mashed black beans into a bowl.

Step Two: Add the diced onions.

Step Three: Add spices and olive oil.

Step Four: Mix everything together forming burger batter. Then form into patties. 

Step Five: Pan fry the patties in a little olive oil until crispy on both sides. 

Step Six: Build your burgers.

Please note: all the macros and calories have been calculated to the best of my ability but may vary slightly. 

 

For the perfect side dish you might want to add this corn and zucchini spinach salad!

 

Black Bean Burgers

Recipe makes 4 patties 

Macros per patty:

188 cals - 4g fat - 25g carbs - 13g protein

 

Ingredients:

• 1 - 398ml can black beans
• ½ cup textured vegetable protein (tvp)
• 1 tsp vegetable bouillon + 1 cup boiling water (or 1 cup boiling vegetable broth)
• ⅓ cup diced white onion
• 1 tsp smoked paprika
• 1 tsp garlic powder
• 1 tbsp olive oil
• 2 tbsp flour
• 1/4 tsp salt 

Burger Toppings:

• 4 burger buns
• ¼ cup diced white onions
• 2 pickles, chopped
• ¼ cup yellow mustard
• ¼ cup ketchup
• 4 slices vegan cheddar

 

Instructions:

1.Bring 1 cup water to a boil and pour into a small bowl with 1 tsp vegetable bouillon, whisking to combine. (If using vegetable broth, bring that to a boil.)

2. Add the textured vegetable protein to the boiling vegetable broth, mix through, and set aside for 10 minutes to hydrate the textured vegetable protein.

3. Drain and rinse the black beans and add them to a large mixing bowl.

4. Using a potato masher, your hands, or the bottom of a cup, smash the beans down into a black bean paste. A little chunky is okay!

5. Strain the textured vegetable protein from the vegetable both and press any excess liquids out. (There won’t be much, the tvp likely soaked up most of the broth.)

6. Add the strained tvp to the mashed black beans bowl with diced white onion, smoked paprika, garlic powder, olive oil, all purpose flour, and salt. Mix well forming a burger batter.

7. Form 4 burger patties.

8. Preheat a non-stick pan to medium and add the patties.

9. Cook on the first side for 6-8 minutes, or until browned, and easy to flip!

10. Flip and cook for another 3-4 minutes or until browned on the second side and cooked through.

11. If adding cheese add a slice to the top of each burger now and add 1-2 tbsp water to the pan. Place a lid over the pan and allow the cheese to steam and melt for 1 minute.

12. Plate and enjoy the burgers however you like them best! I did a tbsp each ketchup and mustard, thinly sliced pickles, and finely diced white onions.

 

 

Leave a comment below if you make this burger recipe!