BLACK BEAN BURGERS
Steps:
- Heat 3 tablespoons oil in a large frying pan over a medium heat, then saute the onions for 4 minutes, until they start to soften. Add the garlic, mushrooms and thyme and cook for a further 3 minutes or until most of the mushroom juice has evaporated. Stir in the drained beans and soy sauce and cook through for around 2 minutes, stirring occasionally. Turn off the heat.
- Roughly mash the mixture with a potato masher, whilst keeping some texture; be careful not to over mash. Stir in the flour and nutritional yeast flakes, if using. Divide the mixture into 4 portions. Then, using your hands, mold each portion into a burger shape about 1/2 inch thick and 3 inches wide or wide enough to fit your bun.
- Put the burgers on a parchment-lined sheet pan. Allow to chill in the fridge for 1/2 hour, to firm up before cooking.
- To fry the burgers: Heat the remaining 3 tablespoons oil in a medium-large frying pan over a medium heat (you want to hear a nice sizzle) and cook the burgers for about 2 minutes on each side or until cooked through and crisp brown on both sides.
- To assemble the burgers: Spread 1 teaspoon of 1000 Island Dressing on the base of each bun, then lay a lettuce leaf on top. Add a burger, spread a thin layer of mustard onto each burger, add a slice or 2 of tomato, and then 3 thin slices of pickle. Add a few arugula leaves, then spread a little mustard on the underside of each burger top to complete. Serve with potato chips, if using.
- Mix all the ingredients together in a small serving bowl, whisking with a fork.
- This dressing is delicious spooned over veggie burgers or served as a dip with crudites. I also love it drizzled over a festive vegetarian nut roast the next day in a sandwich. Any unused dressing can be stored in an airtight container in the fridge for up to 4 days.
BLACK BEAN BURGER
Make some healthy, hearty vegan burgers layered with avocado and served with a fresh crunchy carrot and cucumber salad alongside. They're full of goodness
Provided by Katy Gilhooly
Categories Dinner
Time 50m
Number Of Ingredients 19
Steps:
- Put the wholemeal bread and walnuts in a food processor and pulse to make fine crumbs.
- Prick the sweet potatoes with a fork and microwave for 5-10 mins until soft. Cut in half and scrape the cooked centres into the food processor with the bread and walnut crumbs. Make sure the beans are drained thoroughly then add them to the processor with the paprika, cumin, onion granules, and tomato puree. Season generously and pulse until the mixture is mostly smooth and holding together. Divide the mix into 4 patties and chill for 20 mins to firm up.
- Meanwhile make the side salad by mixing the cucumber, carrot, coriander, lime juice and rapeseed oil together. Season and put to one side.
- Heat the oil in a large non-stick frying pan over a medium heat. Add the patties and fry for 4-5 mins on each side until golden and hot through. Place a small handful of rocket into each burger bun. Top with the tomato slices, burgers, and then avocado. Add a dollop of coconut yogurt or burger sauce of your choice. Serve with the carrot and cucumber salad alongside.
Nutrition Facts : Calories 509 calories, Fat 27 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 45 grams carbohydrates, Sugar 16 grams sugar, Fiber 14 grams fiber, Protein 14 grams protein, Sodium 0.43 milligram of sodium
BLACK BEAN CHIP & DIP BURGERS
I finally invented a healthy quinoa burger that wasn't dry and crumbly or really boring. These fit the bill-even my grandkids prefer them over hamburgers. They taste like chips and dip in a burger! -KT Rehrig, Allentown, Pennsylvania
Provided by Taste of Home
Categories Lunch
Time 40m
Yield 8 servings.
Number Of Ingredients 10
Steps:
- In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, 12-15 minutes or until liquid is absorbed. Remove from heat; fluff with a fork., In a large bowl, mash black beans. Add 1 cup salsa, tortilla chips, taco seasoning and cooked quinoa; mix well. Shape into eight 1/4-in.-thick patties., Grill, covered, over medium heat 5-6 minutes on each side or until heated through. Serve on buns with lettuce, tomato, onion and remaining salsa.
Nutrition Facts : Calories 247 calories, Fat 3g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 700mg sodium, Carbohydrate 47g carbohydrate (8g sugars, Fiber 7g fiber), Protein 8g protein.
BLACK BEAN DIP
Steps:
- Place the tomato, onion and cilantro into the bowl of a food processor and pulse until well chopped. Add the black beans, cumin, hot sauce and salt, to taste, and pulse until the mixture is mostly smooth. Scrape into a decorative bowl and garnish with cilantro sprigs. Serve with tortilla chips.
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