Basic Bean Burger Recipe

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Before plant-based meals became a trending lifestyle, a few brave souls were venturing into the arena of meatless meals. I have been collecting recipes for a long time, as has Memphis and this one is tried and true. It makes 10 thick, half-cup burgers. If you prefer yours to be smaller or thinner, use a 1/3 cup or even 1/4 cup measure.

This recipe allows a lot of room for experimentation with variations on beans and depending on what you have available to you as far as grains: amaranth, quinoa, rice, steel cut oats or (can we say it?) wheat.

Oats are still inexpensive and low glycemic and a great binder with beans for those who may struggle with blood sugar. The burgers in the photo were made with oats, cooked steel cut oats, and a blend of black beans and colored chickpeas. I used sesame seeds and sprouted sunflower seeds, jalapeno and red bell peppers, and onion. The variations on this are endless and the results are delicious. I have added fermented veggies and various krauts. You can pat them into rounds or squares which fit bread better. They can be eaten without a roll, or topped with avocado spread and sauteed mushrooms and zucchini pickles.

Any beans will do as long as they can be made into a thick paste. It helps to process the oats in a Magic Bullet (or similar) before beginning to make the flour that will help them bind together.

Ingredientsbread-bun-burger-416575

 

2 cups mashed beans
2 cups +/- oats or breadcrumbs
½ cup vegetable stock
1 cup cooked grain (wheat, rice, oats, barley)
1 cup toasted nuts or seeds
½ cup shredded carrots or leftover veggies
¼ cup tamari
¼ tsp oregano
¼ tsp thyme
Salt and pepper

Using two cups of any kind of dried beans, kidney, chickpea, pinto, etc. Mash until they form a uniform paste in a food processor. Add oats or breadcrumbs. Grains can be any that have been cooked and cooled.

Basic burger bakedUsing a dry skillet, toast nuts in until slightly brown and fragrant.

Add to food processor with the remaining ingredients and pulse until uniformly blended.

Measure out and form into patties, 1/2 cup portions for larger patties 1/3 cup for more patties.

Slightly oil a skillet and fry 3-4 at a time for 4-6 minutes each side until browned.

Makes 10 large patties. These store well in the freezer. Serve on a bun and decorate with sliced onions, tomatoes and pickles. With a side of sweet potato fries, you’ve got a filling meal.

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