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Black Bean Burger with Wild Mushrooms, Black Rice and Fresh Coriander
Black Bean Burgers – have you ever tried one? Well, if you haven’t then you’re not living! But we can change that right here and right now.
Burgers are a worldwide phenomenon and for a good reason. A good quality burger can taste amazing, fill a rumbling tummy, and often provide a good source of nutrition. But most of the time, they contain animal products. Which is no good for us vegans. It can be hard to resist the urge of a drool worthy burger, especially so for those transitioning into a vegan life style. And that my dear friends, is why I have made a vegan friendly, tasty, and wholesome version for you all to try.
If you are a vegan.io regular, you will notice this recipe is going to take you longer than most of my other ones. But perfection can sometimes take time. And we all want a perfect burger. So, you will need to set aside 70 minutes in total. I would recommend trying this for the first on a weekend or a day off when you have a bit more time to spare.
Black beans – what are they and why would you want to eat them? Black beans are like the little ninjas of the vegan world. If you haven’t got any in your kitchen, then you will want to change that. They are fairly adaptable to a high number of recipes and dishes, while being very healthy. Black beans are high in protein, fibre, and contain no fat. In addition to this, they are also good sources of folate, copper and magnesium.
The beautiful thing about this burger is that you can easily adapt it to suit your own taste. Aside from black bean patty, everything else can be changed – even the bun. I have topped the patty with some wonderful fresh salad but feel free to mix it up and try your own version.
Black bean burgers are perfect because they are:
- Family friendly.
- Filling and tasty.
- A great source of protein – in total.
- Packed with loads of essential nutrients.
You will make 8 serves (8 burgers) from the recipe listed below. I believe this makes a perfect family meal or party delights, but in case you don’t need 8 burgers, you can simply half the recipe for fewer servings.
This burger is best when served hot/warm. I would not recommend storing them for periods of time after being cooked - they really don’t taste too good reheated.
And there it is, the Black Bean Burger. I hope you enjoy this recipe and until next time, happy cooking!
Enjoy this recipe? Be sure to check out our Bean and Veggie Sliders for more great burger ideas.
Ingredients
For the patty
- 1 cup black beans
- 1 cup black rice
- 1 tbsp chia seeds
- ½ tsp chili powder
- 1 tsp dried coriander seed (ground)
- 2 tbsps extra virgin coconut oil
- 9 sprigs fresh coriander (finely chopped)
- 3 cloves garlic (minced)
- ½ tsp ground cumin
- 1 tbsp ketchup
- 2 tsps masala powder
- 2 tsps sea salt
- 4 tbsps water
- 2 cups wild mushroom
For the burger
- 8 tbsps hummus
- 8 medium iceberg lettuce
- 8 tbsps ketchup
- 1 medium onion (finely sliced)
- 4 medium scallion (thinly sliced)
- 2⅙ oz tomato (sliced)
- 2 tbsps water
- 8 whole grain burger buns
Directions
- Mix the chia seeds with the water and put it on the side for 5 minutes.
- Preheat a skillet with one tbs coconut oil and add the garlic, fry it for about 1-2 minutes and add the mushrooms and fry those for another 5 minutes.
- Boil the black beans and the rice for about an hour and put it into a big bowl together with the mushrooms, use a food processor to create a smooth mixture.
- Add the garlic, herbs, salt, ketchup and soaked chia seeds and mix everything well.
- Preheat a big skillet and fry the patties until golden brown from both sides with half a tbs coconut oil per 4 patties.
- Use a small bowl and mix the scallions with the hummus and the water.
- Spread one tbs from the hummus scallion mixture on the bun and add the lettuce leaf, sliced tomato, patty and one piece of vegan cheese and ketchup on top.
Nutrition Facts
Total servings 8
| Amount Per Serving | ||
|---|---|---|
| Calories 379 | From Fat 70 | |
| % Daily Value* | ||
| Total Fat 8g | 11.9% | |
| Saturated Fat 4g | 18.7% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 1081.427mg | 45.1% | |
| Total Carbohydrate 65g | 21.6% | |
| Dietry Fiber 9g | 36.7% | |
| Sugars 12g | ||
| Protein 15g | 29.8% | |
| Vitamin K2 0µg | 0% | |
|---|---|---|
| Vitamin A 0µg | ||
| Vitamin B-12 0µg | 0% | |
| Vitamin B-6 0.31mg | 15.3% | |
| Vitamin C 5.07mg | 8.5% | |
| Vitamin D 0.8IU | 0.2% | |
| Vitamin D2 0.02µg | ||
| Vitamin D3 0µg | ||
| Vitamin E 0.89mg | 3% | |
| Vitamin K1 30.83µg | 38.5% | |
| Calcium 176.62mg | 17.7% | |
|---|---|---|
| Copper 0.55mg | 27.6% | |
| Folate 221.06µg | 55.3% | |
| Folic Acid 14.19µg | ||
| Iron 4.04mg | 12.5% | |
| Magnesium 122.11mg | 30.5% | |
| Manganese 1.25mg | 62.4% | |
| Niacin 5.48mg | 27.4% | |
| Pantothenic acid 0.76mg | 7.6% | |
| Phosphorus 315.01mg | 31.5% | |
| Potassium 772.96mg | 22.1% | |
| Riboflavin, 0.31mg | 18.4% | |
| Selenium 9.77µg | 14% | |
| Sodium 1081.43mg | 45.1% | |
| Thiamin, 0.57mg | 37.8% | |
| Zinc 3.6mg | 16% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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