This vegan burger is high in protein and fiber (both soluble and insoluble) - it’ll keep you fuller longer, aid digestion and keep your blood sugar levels low. The taste and the texture is very similar to beef burger, it’s just the right amount of chewy.
For the recipe, you can use dry or canned beans since, nutritionally there is not much difference. Canned beans will make the process a lot easier and faster but you can always go the extra mile and use dry beans instead (as we’ve done here). If your beans are old, they will take a lot longer to boil. It may take up to 90 minutes at high heat for the beans to soften enough for the final mash. Factor that in if you decide to go down the fresh beans path.
1 can black beans
1 garlic clove
3 tablespoons of water
½ cup quick oats
½ teaspoon cumin
½ teaspoon salt
1 tablespoon soy sauce (optional)
1/2 tablespoon olive oil for frying
168 Calories per patty
Total Fat 1.8g
Total Carbohydrate 30.4g
Dietary Fiber 9g
1A. Using canned beans: Drain the beans really well - they should be as dry as possible. Mash them with a fork or using a blender.
B. Using dry beans: soak the beans overnight in plenty of water. Drain, transfer to a large pot, cover with water and boil for 60-90 minutes or until the beans are soft inside (taste one to check). Drain and mash them with a fork or using a blender.
2Prep the veggies: grate the carrot and dice the onion, crush garlic. Combine in a non-stick frying pan and saute in 3 tablespoons of water, covered for 10 minutes or until all the water and juices evaporate and the onions go completely soft.
3Combine the beans, the veggies and the quick oats. Season and mix well. Form burger patties.
4Add olive oil to the frying pan and cook the burgers at medium heat for 5 minutes on one side, flip them and finish frying on the other side. Serve hot.