Veggie Burgers

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Try my recipe for veggie burgers - the patties are loaded with black beans, bell peppers, mushrooms, seasonings, and more to deliver a flavorful punch. Add onions, tomatoes, cheese, lettuce, and condiments to make it a classic…you may even like it better than beef!

Nutrition Facts and Substitutions

Facts

• Black beans (100g canned) contain 6.69 grams of fiber which represents 24% of the recommended daily value (based on 2,000 calories).

• Mushrooms are the only plant source of vitamin D and provide 8.6 IU per 1 cup diced (raw).

• Bell peppers are high in vitamin C - per 100 grams, a red bell pepper contains 142 mg (158% of the daily value) and a green pepper contains 99.5 mg (111% of the daily value). Vitamin C content reduces when exposed to heat.

(All facts sourced from USDA database: https://fdc.nal.usda.gov/)

Substitutions

• Black beans can be swapped for other bean varieties such as pinto or white beans,

• Replace egg used to bind burgers with chia seed or flax seeds mixed with water until gel forms (recommended 1 tbsp of seeds with 3 tbsp of water).

• Try dairy-free cheeses to put on top of a cooked patty to make the recipe dairy-free.

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Veggie Burgers

Ingredients:

Bean Prep

2 (15.5 oz) cans of black beans (or self-prepared beans) 

Veggie Prep

1 tbsp olive oil 

1 medium yellow onion, diced 

3 cloves of garlic, minced

1 red pepper, diced into 1/4” cubes 

1 green pepper, diced into 1/4” cubes 

1/2 cup mushrooms, minced 

1 tsp black pepper 

1 tsp salt 

Mixture Prep

1/2 cup breadcrumbs 

1 egg 

2 tsp ground flaxseed 

1 1/2 tsp salt 

1 1/2 tsp garlic powder 

1 tsp black pepper 

1 tsp onion powder 

1 tsp oregano 

1/2 tsp chili powder 

1/2 tsp red pepper flakes 

Cooking Burger

Fresh, thawed, or frozen patty 

1 1/2 tsp of olive oil 

Burger toppings and condiments (optional) 

Directions:

Baking Beans

1. Preheat oven to 350 F.

2. Drain liquid from canned beans. If using homemade beans, separate them from liquid if any is present. 

3. Spread black beans flat on parchment paper using a spatula or spoon. 

4. Bake for 25 minutes until visibly dry. The surface will look less shiny. 

5. Add half of the beans to a large mixing bowl. Mash beans using a spoon or masher until paste-like. Mix in the other half of the beans and set aside. 

Vegetables Prep

1. Wash all vegetables and mince or dice as listed. 

2. Place a small saucepan on medium heat with oil for 5 minutes.

3. Add onion, bell peppers, mushrooms, and garlic and sauté until fragrant for 3 minutes. 

4. Add salt and black pepper, tossing and stirring occasionally. 

5. After 10 minutes, switch to low heat and sweat for 5-10 minutes or until liquid from all veggies evaporate. 

Assembly of Mixture

1. To the large mixing bowl with beans, add sautéed veggie mixture. Add the rest of the ingredients and mix. The mixture should be able to form a firm patty. If not, add more breadcrumbs until consistency is reached. 

2. Shape into patties by flattening a ball of the mixture between palms. 

3. Wrap burgers individually and store them in the freezer if not eaten within 3 days of refrigeration. Recommend storing for 3-6 months in freezer. 

Cooking Patties 

1. Remove the patty from freezer. The burger can be cooked frozen or thawed. 

2. Add oil to hot skillet pan on medium heat. Sear patty for 5-10 minutes (depending on if thawed or frozen) on one side. When flipping to the other side, flatten the patty using a spatula for a thinner, crispier burger. Cover skillet with a lid to cook through. 

3. Lower heat and add cheese, covering with lid or foil for 1 minute to melt. 

4. Add to bun and add burger toppings and condiments as desired. 

5. Serve hot. 

Notes

• Season to your preference; limit or omit salt if desired.

• Adding a bun, American cheese, lettuce, tomato, and onion to one patty provides approximately 230 kcals, 9 g of protein, 8 g of fat, and 29 g of carbs.

• Store in the freezer for 4-6 months for long-term use.

Nutrition

Serving size amounts are rounded to the nearest whole number. Nutrition information is not exact and is provided as an estimate for reference. Some vitamin and minerals may be excluded. Trans fat is not calculated but minimal.