Fat Free Vegan Black Bean BurgerCourse: Main
2.5 cups of cooked black bean (or use canned, rinsed/washed)
1/3 cup chopped parsley
1 cup cooked corn from frozen (or use canned)
1/2 chopped red or yellow bell pepper
1 small red onion (finely chopped)
1.5 tsp garlic powder
1.5 tsp onion powder
1.5 tsp smoked paprika
1 tsp chili powder
2 tbsp Tamari Sauce (Low sodium or use Soy sauce)
1.5 tsp white Miso paste
1.5 tsp maple syrup
1/4 cup nutritional yeast
2/3 cup quick cooking oats
1/3 cup panko bread crumbs
1 medium size boiled or steamed potato
*1-2 tbsp Tahini (Optional)
- If you’re cooking your black beans from dry, then soak beans overnight. Thoroughly rinse the next morning and cook in an instant pot on pressure cook with hot water and some salt for 27 minutes. Once cooked, release pressure, drain water and keep beans aside. Or use canned beans but make sure to rinse them thoroughly and pat dry with a towel.
- Have one white potato boiled or steamed. In a large bowl, add your cooked black beans and a white potato. Mash them as best as you can with a potato masher or you can use a food processor to pulse. If using food processor, make sure not to over pulse. We don’t want this to turn into a paste.
- Finely chop red onion, bell pepper, parsley and keep aside. If using frozen corn, then cook frozen corn on the stove top for about 10 minutes and keep aside. Otherwise use canned corn.
- Mix tamari, miso paste and maple syrup in a separate bowl and mix them well. Once black beans and potatoes are mashed, add all your ingredients into the bowl including tamari, maple syrup & miso paste mixture. Give it a good mix. You may use your hands to make sure everything is incorporated nicely. Then use your hands to make burger patties. This mixture will make about 10-11 patties depending on your size.
- Once all patties are ready, Lightly brush your air fryer with a neutral oil to prevent burgers from sticking. Air fry at 400 F for 20 minutes. Make sure to flip them half way through. If you don’t have an air fryer, you can also bake them in the oven on a lined tray at 400 F for 20 minutes.
- Once burgers are ready, assemble them with all your toppings and enjoy!
- *Use Tahini to increase fat content/calorie density of these burgers for your kids burgers. I have tried this recipe with only 1 table spoon of tahini and burgers turn out softer and moist. Without tahini, burgers turn out just as good but slightly dry on the inside and more crispier. I don’t add any tahini in my burgers.
- These burgers can be stored in the fridge for up to 5 days or can be frozen individually to be used later.
- If you’re eating these burgers during weight loss, then you may wish to omit bread (as breads are more calorically dense). You may eat them with a side of oil free potato fries and a salad.