I’ve been jumping on the Meatless Monday bandwagon a lot as of late, and this black bean veggie burger recipe is one of my latest and greatest vegetarian concoctions.
There’s a lot of good stuff going on in this veggie burger. And by “good stuff”, I mean this:
- Black beans
- Pumpkin seeds
There’s a couple things to keep in mind to make this recipe healthier and tastier than most. First, buy no-salt added black beans or cook your own dry beans like I did. If you’re going to cook your own, make sure you soak them overnight. Here’s why soaking is an important step you shouldn’t overlook.
Second, use whole wheat bread crumbs, which are healthier than their refined counterparts.
Third (here comes the unhealthy part), buy some good cheese. I’m talking a real, raw Parmesan-reggiano, not the processed parmesan stuff. It will make a big difference in the flavor of this veggie burger, trust me. If you want a vegan version, just drop the cheese and egg obviously.
I used coconut oil to cook with because it has a higher smoke point, which allows you to get a nice sear on the outside. Coconut oil is higher in saturated fat, but it’s mostly the healthier type.
Overall, this veggie burger has just 286 calories and 10.5 grams of fat. Plus it comes with 6 grams of fiber and 14 grams of protein.
And that’s pretty much the gist of it. Here’s the recipe …
|Prep Time||Cook Time||Serves|
|10 min||30 min||4|
Ingredients: Black Bean Veggie Burger Recipe
- 1/4 cup quinoa
- 1 cup salt-free black beans (either buy a can of no-salt added or cook your own dry beans)
- 1 carrot
- 1/2 cup diced onion
- 1 egg
- 1/4 cup whole wheat bread crumbs
- 1/4 cup raw pepitas (pumpkin seeds)
- 1 T lemon juice
- 1 T Frank’s red hot (or other type of hot sauce)
- 1/4 cup Parmesan-reggiano cheese (shredded)
- 1/4 tsp. black pepper
- 1 T coconut oil
1. If you’re using dry beans, soak the beans overnight, then simmer them in a covered pan for 90-100 minutes.
2. Simmer the quinoa in a covered pan for 15 minutes. Drain.
3. Combine all ingredients in large mixing bowl except coconut oil. Using a hand masher to smash together. Form mixture into four patties.
4. Heat a pan to medium. Add coconut oil, and then cook each patty for 6-7 minutes/side.
5. Turn heat off and let sit for 5 minutes before serving.
286 calories, 10.5 g fat, 28.5 g carbs (6 g fiber), 14 g protein, 235 mg sodium