30-Minute Whole-Food, Plant-Based Cookbook: Easy Recipes With No Salt, Oil, or Refined Sugar by Davis Kathy A

Author:Davis, Kathy A [Davis, Kathy A]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2021-02-15T16:00:00+00:00

Variation Tip: Need a tangy boost? I sometimes like to drizzle my wrap with a bit of balsamic vinegar.

PER SERVING: Calories: 135; Fat: 1.7g; Dietary fiber: 4.7g; Protein: 5g; Carbohydrates: 25.5g

BLACK BEAN BURGERS

SERVES 4

PREP TIME: 10 MINUTES | COOK TIME: 20 MINUTES

Finally, a hearty WFPB burger that is moist when cooked yet won’t fall apart. Creamy black beans and oats meld to create the perfect texture when baked. Miso and nutritional yeast round out the flavors, adding up to a rich and savory burger patty. These burgers are delicious served on a bun with all the classic fixings: lettuce, tomato, pickles, onions, mustard, and Ketchup (here ).

1 (15-ounce) can black beans, drained and rinsed

1 cup shredded carrots

½ cup rolled oats

¼ cup hemp hearts

¼ cup nutritional yeast

1 tablespoon miso paste

1 tablespoon tahini

1 tablespoon onion powder

½ teaspoon garlic powder

½ teaspoon smoked paprika

4 whole-grain burger buns

Burger toppings of choice, for serving

1. Preheat the oven to 350°F. Line a baking sheet with parchment paper.

2. Put the beans, carrots, oats, hemp hearts, nutritional yeast, miso, tahini, onion powder, garlic powder, and paprika in a food processor. Pulse about 20 times, or until just combined (don’t overdo it; the consistency should be textured).

3. Form the mixture into 4 (3-inch-diameter) ½-inch-thick patties.

4. Arrange the patties in a single layer on the prepared baking sheet.

5. Transfer the baking sheet to the oven, and bake for 10 minutes. Flip the patties, and bake for another 10 minutes, or until golden brown and the edges are slightly crispy. Remove from the oven.

6. Place the patties on the buns, and serve with your favorite burger toppings.

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