Yields: 8-10 patties Prep Time: 15 minutes Total Time: 45 minutes
A pesco vegetarian option for all, these burgers are made with black beans, mushrooms, oatmeal and a host of veggies. Some of the starring nutrients are folic acid, fiber, iron, immune boosting beta glucan and vitamin C, just to name a few. Eat alone, with lettuce or on a bun with ketchup!
1 (15 oz.) can black beans, rinsed and drained
1 medium carrot, diced
3/4 c. Portobello mushrooms (*any mushrooms can be used, these are meatier), diced
1/4 c. red pepper, diced
2 T. red onion, diced
1/2 T. Worcestershire sauce (contains anchovies, so considered pesco-vegetarian)
1 clove garlic, finely chopped
1/2 c. oatmeal
1/2 t. onion powder
1/2 t. salt
1/2 t. paprika
1/2 t. cumin
1 1/2 T. avocado oil (or preferred oil)
2 T. avocado oil (or preferred oil or butter) for cooking burgers
1. Heat ½ T. oil in pan and sauté carrots, mushrooms, red pepper, onions and garlic. Lightly sauté about 5 minutes, remove from heat.
2. In a food processor, combine sautéed veggies, and remaining ingredients, including only 1 T. preferred oil (the remaining amount is for cooking). Process until well combined, about 1 minute.
3. Refrigerate for at least 1 hour.
4. Preheat oven to 400 degrees. Heat saute pan, and add 1 T. of preferred oil.
5. Shape about 1/4 -1/2 c. of mixture in hand into a flat patty, about 1/2 inch thick. Note, the larger and thinner the patty, the more likely it is to fall apart. Too thick, and it will not cook evenly. Cook about 3-4 minutes on medium to high heat and flip to other side. Cook an addition 2-3 minutes.
6. Place patties on silicone or parchment paper lined baking sheet, and bake about 10 minutes at 400 degrees. Be sure not to overcook, or the burgers will quickly dry out.
I have been trying to create a vegetarian black bean burger that not only has depth in flavor, but also doesn’t immediately fall apart when picked up. Lately, my older kiddos have been claiming to be vegetarians (not quite understanding that means no bacon – EVER!) So, when dinner came, I pointed out that I was honoring their meat free desire, and served their “burger” with some sweet potato fries and a little ketchup on the side.
These burgers are filled with extra veggies that bring a blended flavor, but not extra chunks that the kids can point out by sight and reject dinner solely based on a visual spotting of trespassing vegetables. Although, I’m not always a fan of hiding vegetables in food, these burgers are already delivering black beans, mushrooms, oatmeal, and more sophisticated flavor, so I am more open to blending the red peppers, garlic and onions. They are on the thinner side, so adults can always double up with a crisp lettuce leaf in between.
One of my kiddos has some texture sensitivities, so I am always conscious of thickness and so sometimes, the crispier the better. Additionally, it helps the burgers not fall apart when they can crisp up a bit. Next time around, I may try adding some rice or quinoa, but for now, these seemed to fit the bill for me, nutritionally speaking, and for my girls, knowing that they can officially be a vegetarian – until next week.