Black Bean and Mushroom Burger
In this video I’m going to show you how to make super delicious vegetarian black bean burger.
In fact, this vegetable burger is so good that it tastes like meat and looks like meat.
Here’s what you’ll see in today’s video:
First, how to prepare burger patties with black beans, oats, onions and mushrooms. The oats serve as the binder, and I use oats all the time instead of breadcrumbs in all of my patties, meatballs and meatloaf.
Next, you’ll learn how to make whole wheat burger buns. It’s super simple and these are so healthy and delicious.
Also, you’ll see how to fry vegetable patties, which requires quite amount of olive oil.
Finally, I’ll show you three different ways to serve these black bean patties.
First is the classic veggie burger with homemade bun, tomato, red onion, pickles, Harrisa yogurt and mustard. If you want to lower the carbs, and omit the bun of any kind feel free to serve this black bean patty with nice slice of tomato and fried egg on top, or you can go creative and make a burger bowl using many different vegetables.
BLACK BEAN BURGER RECIPE
(Makes 5 patties)
2 cups cooked black beans
1 small red onion, finely chopped
2 cloves garlic, thinly sliced
4 oz white mushrooms, grated
1/2 cup quick oats
1 tbsp Worcestershire sauce
1 tbsp lime juice
salt and black pepper, to taste
olive oil, for frying
NUTRITIONAL INFO (per pattie):
323 calories, fat 2.6g, carb 57.1g, protein 19.9g
Heat 1 tablespoon of olive oil in a skillet, over medium-high heat. Cook the onion and garlic until lightly softened, for about 3 minutes.
Add the grated mushrooms and cook for another 5 minutes, until mushrooms release all of the moisture. Transfer to a small bowl and let it cool a bit.
In a large bowl, add the black beans, sauteed onions and mushrooms, quick oats, Worcestershire sauce, lime juice, and season with salt and black pepper. Mix well to combine all ingredients.
Using your hands, form the mixture into 5 medium-sized patties.
Heat olive oil in a skillet, over medium heat. Fry patties until golden brown and crisp on the outside, about 3 minutes per side.
Serve in the whole wheat buns, with slices of tomato, red onion and pickles.
WHOLE WHEAT BUNS RECIPE
2 cups whole wheat flour
1 cup milk
1 tsp honey
2 tbsp fresh yeast
1 tsp salt
1 tbsp olive oil
flax seeds, for sprinkling
Pour the warm milk into a bowl. Add the honey, crumble the yeast and dissolve in the milk.
Add whole wheat flour, salt and olive oil. Mix until the yeast mixture is fully incorporated, then start kneading the dough. Knead with your hands, or mix with the stand mixer on low for about 10 minutes.
Cover the bowl and let the dough rise for 1 hour.
Transfer the dough on a clean surface and cut into five equal parts. Using your hands shape each piece into a ball.
Transfer the balls onto a lined baking tray. Cover again and let it proof for 30 minutes.
Brush the buns with the egg white and sprinkle with flax seeds on top.
Bake in the oven at 350 degrees for 20 minutes, or until nice and golden on top.