Blissed Out Black Bean Burger | Nutrition Stripped
Eat Well Jan. 19. 2016
Entreés

Blissed Out Black Bean Burger

Jan. 19. 2016
Entreés
McKel Hill, MS, RDN, LDN

McKel Hill, MS, RDN, LDN

Dietitian, Founder

A gluten-free and meat-free black bean burger stacked with amazing whole food ingredient toppings.

You won’t want to miss this. Today I’m sharing a gluten-free and meat-free black bean burger with toppings like caramelized onions, pickles, grain mustard, and much more.

Looking at this, I almost had you fooled right? It looks like a “real” burger, right!?

I can’t wait to share the ULTIMATE plant-based burger with you, but that one was so good it had to only be for the Nutrition Stripped Cookbook (coming out Fall 2016)! Until then, this one will totally suffice and is one of my personal favorites inspired by my Chickpea Meatballs recipe I shared not too long ago. The patty is made from, well I think you guessed it, black beans! Black beans and legumes for that matter are a staple in my diet for their gut friendly fiber, protein, and minerals. An added bonus to pulses is their versatility, they can be blended and pureed and snuck into recipes without you knowing it. This burger is total bliss, the combination and burger as a whole is loaded with nutrition (of course), but also with flavor. The black bean patty tastes traditional in the sense of being plain with a hint of smoke like Worchester sauce then the added crunch of sliced radish, spicy grainy mustard, sweet pickles, sweet and tangy red onions, and fresh sprouts make this an amazing burger experience.

My favorite toppings and ones pictured here include naturally fermented bread and butter pickles, grainy mustard, sliced radish, caramelized red onion, and sprouts. I go a little heavy on mustard because that’s just me and it’s my absolute favorite condiment in.the.universe. You can also get a little funky and add some kimchi on top as well! To make the caramelized red onions, all you need is a skillet, 2 cups thinly sliced red onions cooking slowly on medium heat in a skillet for about 10 minutes before adding a pinch of sea salt and a tablespoon maple syrup then continue to cook for another 10 minutes until they’re slightly sweet and completely softened. Be sure your heat doesn’t go too high it’ll burn all the natural sugars you just worked so hard to release and develop! Any leftovers you have will keep in the fridge well for up to 1 week.

Black beans and all legumes for that matter are always stocked in my pantry and make for a great quick addition to any meal to instantly boost the fiber and protein– even when I’m in a bind I’ll use organic canned beans but ideally I like the process of soaking and sometimes sprouting legumes. This year, I’ll be showcasing several simple and delicious recipes based around the world of legumes! This has already been such a fun project to partner with the USA Pulses and Pulse Canada getting people excited and more involved with this affordable “superfood” and honestly, I’m excited for the challenge of incorporating beans and legumes in really fun and innovative ways to help inspire you in your kitchen as well. Fun fact: The United Nations has declared 2016 as the international year of the pulses, so much so that you can even take the Pulse Pledge.

Here’s a little tutorial on how I make the patties, look like patties! Hope it helps 🙂

Ingredients and products I used making this recipe that may help you too: griddle pan, silicone baking sheet, Liquid Smoke, fermented pickles, gluten free buns, sprouted wheat buns (if not gluten free), and kimchi if you go that route.

Your Turn:

What burger style are you? Do you like “all the things” or keepin’ it plain and simple? Let me know what you think when you give this recipe a go! Leave a comment and rate it, rating helps me continue to improve recipes for you. I love seeing what you come up with so don’t forget to take a picture and tag it #nutritionstripped on Instagram!

You deserve to feel the best

As a Dietitian Nutritionist, my mission is to help you feel the best you possibly can by working together; helping you reach goals, feel and look amazing! Sign up here to start. Cheers to making this year the best!

xx McKel

This post was created in partnership with USA Pulses and Pulse Canada. All opinions and endorsements are my own. Thanks for supporting!

The Recipe

Serves

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Ingredients:

3 tablespoons olive oil

4 cloves garlic, minced

¼ cup chopped sweet onion

1 egg, beaten

½ cup nutritional yeast

1/2 cup rolled oats

⅓ cup hemp seeds

½ cup chopped walnuts

1/2 teaspoon liquid smoke

½ teaspoon sea salt, adjust to taste

Pinch of red pepper flakes, adjust to taste

Freshly ground black pepper, adjust to taste

1, 15 ounce can black beans, drained, rinsed and dried

1/4 cup almond flour

Garnishes: sliced radishes with parsley, sliced cucumbers with fresh dill and olive oil, mustard

Directions:

Preheat the oven to 350 degrees F. Have a lined baking sheet ready to go.

In a medium heated skillet, add 1 tablespoon olive oil and onion. Saute for 2-4 minutes until they start to soften; add minced garlic with a pinch of sea salt and black pepper. Continue to cook for about 5 minutes until fragrant.

In a food processor or blender, combine the sauteed onions and garlic with nutritional yeast, hemp seeds, egg, chopped walnuts, oats, almond meal, liquid smoke, sea salt, black pepper, red pepper flakes, remaining olive oil (2 tablespoons), and black beans. Pulse together until the mixture comes.

Pour this mixture out into a large mixing bowl. Adjust seasonings to taste before you start rolling these into about 1/3 cup patties. Use a little olive oil or water to coat your hands to prevent the black bean patties from sticking, repeat until all of the batter are in patties.

Using the same skillet you sauteed onions in, add in 1 tablespoon olive oil just to cover the bottom of the pan, add patties to cover the bottom and cook on medium until the outside is golden brown, about 5 minutes each side. Be gentle when flipping over so it doesn’t lose form. Immediately transfer to the lined baking sheet, once all are initially sauteed, bake for 10 minutes at 350 degrees F.

To serve: Place patties on your favorite gluten free bun or whole wheat bun if not gluten free, you can also use romaine lettuce for a lower carbohydrate option. Add whatever garnish and toppings you enjoy.

Otherwise, serve individually and reheat patties in the oven or on the skillet. Store leftovers in the fridge for up to 1 week. Store in freezer by wrapping in clear wrap.

NS Society


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