Black Bean Burgers
- Level: Easy
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Serving Size
- 1 of 4 servings
- Calories
- 638
- Total Fat
- 38
- Saturated Fat
- 5
- Carbohydrates
- 60
- Dietary Fiber
- 12
- Sugar
- 8
- Protein
- 17
- Cholesterol
- 6
- Sodium
- 1222
- Total: 1 hr 10 min (includes chilling time)
- Active: 40 min
Ingredients
6 tablespoons extra-virgin olive oil
1 large red onion, finely chopped
1 clove garlic, finely chopped
3 cups mushrooms, finely chopped
1 tablespoon fresh thyme leaves, chopped
One 14-ounce can black beans, drained and rinsed
2 tablespoons soy sauce
1/4 cup whole-wheat flour
1 tablespoon nutritional yeast flakes (optional)
Assemble the Burgers:
1000 Island Dressing, recipe follows
4 burger buns
4 butter lettuce leaves
4 teaspoons yellow mustard
4 large tomato slices or 8 medium slices
12 slices dill pickles
Handful of arugula
Salted potato chips, for serving (optional)
1000 Island Dressing:
4 tablespoons mayonnaise
1 1/2 teaspoons tomato ketchup
1 teaspoon tomato paste
1 1/2 teaspoons capers, finely chopped
1 teaspoon freshly squeezed lemon juice
Small pinch sea salt and freshly ground black pepper to taste
Directions
- 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.
1000 Island Dressing:
- 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.