Supremely healthy, loaded with flavor, and begging to be loaded with toppings--who needs a meat-burger when you've got beans on your side?
Tonight's vegan bean burger is a Moosewood favorite in our house, seasoned with chili powder, cumin, and soy sauce. Bonus: instead of using bread crumbs as a thickener, the recipe calls for oats! I prepared 6 of these hearty patties last night, with the intent of crumbling one over my lunch salad each day this week. What did I do with the extra one?
Enjoyed it burger-style for dinner, of course!
I kept up tonight's vegan theme by going cheese-less and topping my burger with tomatoes, spinach, avocado, mustard, and ketchup. (As a side note, if you don't mind the whole cheese factor, try my Greek White Bean Burgers...they've got feta stirred right into the mix!).
Enough bean-talk--let's get eating.
Vegan Bean Burgers
(recipe from the Moosewood Restaurant's Low-Fat Favorites)
I discovered this well-seasoned bean burger recipe a few years ago, and it's been one of my go-to classics ever since. Super simple, lots of fiber, and delightfully delicious!
- 1 cup chopped onions
- 4 cloves garlic, minced
- a dash of olive oil
- 1 large carrot, grated
- 1 - 1/2 teaspoons chili powder
- 1 tsp. cumin
- Two 15 oz. cans of kidney beans, rinsed and drained
- 2 TBSP dijon mustard
- 2 TBSP soy sauce
- 2 TBSP ketchup
- 1 - 1/2 cups rolled oats
- ground black pepper to taste
- Burger fixins' : tomato, spinach or lettuce, avocado, pickle
1) Heat a little olive oil in a skillet over medium heat. Add onion and garlic and saute until softened, about 4-5 minutes. Add carrots, chili powder, and cumin, and cook for an additional 3- 4 minutes.
2) In a large bowl, mash the beans. Add the mustard, soy sauce, ketchup, and sauteed veggies. Mix in the oats, and season with pepper.
3) Form the bean mixture into 6 - 8 patties. Heat a little olive oil in the skillet over medium heat, and cook the patties for about 4 - 5 minutes on each side, or until lightly browned.
4) To serve: Enjoy burger-style with all your favorite toppings. Or, crumble over a salad of spinach, avocado, tomato, toasted pine nuts, and your favorite dressing.