Easy Bean Burgers

Easy Bean Burgers

| BEAN BURGERS |

These easy to make bean burgers can be made without a food processor! I've even gone as far as to use my hands to mash the beans, but you can of course use a potato masher if you don't want to get into the mix. 

 

Recipe notes:

These burgers are soy free! 

Feel free to switch up the type of beans you use! In terms of macronutrient breakdowns most beans have a very similar profile.

These are great for meal prep and can definitely be frozen. Just make the batter, form into patties, and place a slice of parchment paper between each patty and freeze!

Come back soon for the burger bowl recipe :)

 

Recipe makes 6 burgers

Macros per burger:

237 cals - 5g fat - 34g carbs - 14g protein

 

Ingredients:

  • 1/2 yellow onion
  • 1 tbsp olive oil
  • 1/4 cup textured pea protein or sub TVP
  • 390ml canned black beans, drained and rinsed
  • 390ml canned kidney beans, drained and rinsed
  • 1/4 cup flax meal
  • 1/4 cup nutritional yeast
  • 1 tbsp tomato paste
  • 3 tbsp tamari
  • 1 tsp garlic powder
  • 1 tsp black pepper
  • 1/2 tsp salt
  • 1 tbsp date syrup (20% off discount/affiliate link)
  • 1/3 cup pea crumbs or GF bread crumbs

 

Recipe:

Preheat the oven to 375 F.

Bring just 1/4 cup water to a boil and pour into a small bowl.

Add the textured pea protein to a blender and blend until you have a flour. Add it to the boiling water, mix, and set aside.

Chop 1/2 yellow onion.

Bring a pan to medium heat and add 1 tbsp oil and the chopped onion with a pinch of salt. Cook until softened, 4-5 minutes. Set aside.

Add black beans, and kidney beans to a bowl and using your hands or a potato masher, mash them into rough batter.

Add in cooked yellow onion, tomato paste, nutritional yeast, flax meal, tamari, garlic powder, black pepper, salt, and date syrup. Mix well.

Add in pea crumbs or preferred bread crumbs. Mix.

Shape the batter into 6 burgers and add them to a baking tray.

Bake for 20-25 minutes or until browned.

 

If you love high protein plant-based recipes then make sure to check out the High Protein Vegan Ebook Collection!

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