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.
1 cup quick oats
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, dice onion and garlic clove. Combine in a frying pan with quick oats and saute in 1 ½ cup of water, covered for 10 minutes or until all the water and juices evaporate, the onions go completely soft and the oats are cooked.
3Add beans to the veggies and the oats and mash until well combined. Use a fork, a potato masher or a hand blender. Season with salt and mix well. Form 8 burger patties.
4Place the patties on a baking sheet on top of a baking tray. Bake at 392°F (200°C) for 15 minutes or until the tops become golden brown. Allow to cool before serving as the patties are still soft right out of the oven. Once they cool, they'll firm up.
- 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.