Healthy Vegan Black Bean Burgers

These mouthwatering healthy vegan black bean burgers are full of flavour, packed with nutrients, and are sure to be a big hit!

Combining plant-based protein sources from brown rice, black beans, oats, and cashews, these healthy vegan black bean burgers will give you a complete source of healthy plant protein to fill you up and fuel your day. Besides being full of flavour and having such a great texture, these burgers really hit it home with all the goodies they contain. Along with containing all the essential amino acids, these healthy vegan black bean burgers are jam packed with a high amount of fibre, iron and vitamin D, helping to keep you full for hours and boost your mood and focus!

Pair the patties with a nice whole wheat bun, some healthy fats from avocado or my super creamy oil-free hummus and your favourite fresh veggies for a balanced meal. Or you can use it to complement a power bowl as an easy way to add extra protein and fibre to your plate.

Ingredients for the Healthy Vegan Black Bean Burgers

• Black beans
• Cashews
• Mushrooms
• Onion
• Garlic
• Brown rice
• Oats
• Panko or bread crumbs
• Tomato sauce
• Liquid smoke
• Soy sauce
• Chilli powder
• Cumin
• Curry powder
• Smoked paprika
• Corriander
• Orgeano
• Black pepper

How to Make the Healthy Vegan Black Bean Burgers

Step 1: Firstly, cook your rice. Combine 1/2 cup of brown rice with 1 cup of water in a small pot and bring to a boil. Reduce to low and simmer for about 30 minutes.

Step 2: While your rice is cooking, start to process your ingredients. Process the oats and cashews into a consistency that resembles course sand. Place into a bowl and set aside.

Step 3: Next, peel and roughly chop the onion and garlic and pulse in your food processor until it resembles a fine diced chop. Put onion mixture into a large frying pan with a splash of water.

Step 4: Following the onions, pulse mushrooms in the food processor. Pan fry onions and garlic on medium heat until they turn translucent (about 3 minutes). Add mushrooms and cook for another 3 minutes or until the mushrooms are soft.

Step 5: Lastly, process the black beans and rice to form a smooth texture. Put aside.

Step 6: With the mushroom mixture, add all the spices, soy sauce, tomato sauce, and liquid smoke. Mix well.

Step 7: Once combined, add all remaining ingredients (oats, cashews, black beans, rice, panko) to the mushroom mixture and stir until everything is well incorporated.

Step 8: Use your hands to form palm sized black bean burger patties.

Step 9: Enjoy the same day by pan frying on medium heat, until both sides are browned OR wrap in plastic wrap and put in the freezer for later enjoyment.

Reheating from frozen

To reheat, you can either transfer the vegan burger patties to the fridge a day before you plan on eating them, or simply remove the plastic and pop them in the microwave for 1 minute to soften, then pan fry as normal.

Healthy Vegan Black Bean Burger Recipe

Print

Healthy Vegan Black Bean Burgers

Packed with flavour, nutrients and various plant protein sources, these burgers are sure to be a hit!

Course Main Course

Keyword high protein, plant based, vegan, vegetarian

Prep Time 50 minutes minutes

Cook Time 10 minutes minutes

Servings 12

Author Alyssa Semeniuk

Equipment

• food processor or high powered blender

Ingredients

• 1/2 cup brown rice
• 1 large can black beans about 2.5 cups
• 1/2 cup cashews
• 1 cup oats any variety
• 1 cup panko crumbs
• 1 medium onion
• 5 cloves garlic
• 5 cups mushrooms white button or cremini
• 1 tsp ground cumin
• 1 tsp oregano
• 1 tsp smoked paprika
• 1 tsp curry powder
• 1 tsp ground coriander
• 1 tsp chilli powder
• 1 tsp black pepper
• 3 tbsp soy sauce
• 2 tbsp tomato paste
• 1 tsp liquid smoke

Instructions

• Add brown rice to a small pot with 1 cup water and bring to a boil. Reduce to low heat to maintain a simmer and cook for about 30 minutes (time may vary depending on strain of rice). While the rice cooks, prepare the remaining ingredients.
• In a food processor (or high powered blender) add oats and cashews and blend until mixture resembles course sand. Transfer to a bowl.
• Next, roughly chop onion and garlic and add to the food processor. Process into small pieces but not a mush. Add to frying pan with a dash of water. Process mushrooms as well.
• Once the mushrooms are ready, you can start to fry your onion and garlic. Pan fry on medium heat until translucent. Then add mushrooms and fry another 3 minutes, until mushrooms are cooked. Put aside to cool.
• Next, process black beans and rice. Put aside.
• In onion and mushroom mixture, add all the spices, soy sauce, tomato sauce, and liquid smoke. Mix well.
• Add all ingredients (oats, cashews, black beans, rice, panko) to the mushroom mixture and stir well until everything is well combined.
• Use your hands to shape the mixture into palm sized patties. This recipe should produce about 12 burgers.
• Pan fry over medium/low heat with a lid until browned or wrap in plastic wrap and freeze for later enjoyment.

Notes

• If using dry black beans: Soak beans for 4+ hours or overnight, then cook on low heat to simmer for 1 hour. About 1 cup dry black beans will yield 2.5 cups cooked. 
• Freezing burger patties: I love to make extra and have them stocked up in my freezer for a quick meal. They last very well and taste just as good after reheating. 
• Reheating frozen burgers: Take out of plastic wrap, pop into the microwave for 1 minute and pan fry normally. 

Substitutions

• Brown Rice: This can be replaced with another grain such as quinoa or buckwheat, just make sure the total cooked volume equals 1 cup.
• Black beans: You could use other legumes such as kidney beans, chickpeas, or even brown lentils, though I’ve found black beans balance the flavours and consistency the best.
• Cashews: Walnuts also work great. Or for a nut free version, adding more oats would be fine as a replacement.
• Oats: These are one of the main binding agents and are quite necessary for the consistency. I wouldn’t recommend substituting these.
• Panko crumbs: These are also important for the burgers to hold their shape, though in a pinch, bread crumbs could also work.
• Mushrooms: I would recommend white button or cremini mushrooms, though i’m sure others like portabello or shitaki would be delicious as well.
• Soy sauce: Tamari or liquid aminos are great alternatives and are both gluten free.
• Tomato paste: Ketchup would also work if you have that around instead.
• Liquid smoke: This adds a nice smokey flavour and I do recommend seeking it out. You can find it at many health food stores. It’s a nice addition to stir fry sauces and many other meat alternative recipes as well! Check out my smokey Tempeh Bacon Recipe.

Nutrition Facts

Nutrition facts are based on 1 burger patty, assuming the recipe made 12 burgers.

These nutrition facts do not include any condiments, toppings, or the bun shown in some of the photos above.

*Note: The nutrition facts below may vary based on the type and brands of ingredients used, as well as the size of burgers created.

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