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

Blissed Out Black Bean Burger

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

McKel Kooienga, MS, RDN, LDN

Founder of NS and Creator of The Method

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

You won’t want to miss this! I’m sharing a delicious alternative to the traditional burger. It’s packed with nutrients and topped with great toppings like caramelized onions, pickles, grain mustard, and much more.

Blissed Out Black Bean Burger

This is the ultimate plant-based burger! The patty is made from, well I think you guessed it, black beans! Black beans are a staple in my diet for their gut friendly fiber, protein, and minerals.

This burger is total bliss. It’s loaded with nutrition (of course) and flavor! The black bean patty tastes traditional in the sense that it’s plain with a hint of smoke, and the added crunch comes from sliced radish. The spicy grainy mustard, sweet pickles, sweet and tangy red onions, and fresh sprouts make this an amazing burger experience.

My favorite toppings include naturally fermented bread and butter pickles, grainy mustard, sliced radish, caramelized red onion, and sprouts. I personally go a little heavy on mustard because it’s my absolute favorite condiment! You can even get a little funky and add some kimchi on top as well.

How To Make Caramelized Onions

To make the caramelized red onions, start with a skillet and 2 cups of thinly sliced red onions. Cook them slowly on medium heat in the skillet for about 10 minutes.

Next add a pinch of sea salt and a tablespoon maple syrup. 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.

Why I Love Legumes and Pulses

Legumes and pulses are always stocked in my pantry. They make for a great addition to any meal to instantly boost the fiber and protein! When I’m in a bind I’ll use organic canned beans, but ideally I like the process of soaking and sometimes sprouting legumes.

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.

What Is A Foundational Five Nourish Meal?

The Foundational Five Nourish Meal is any meal that contains all 5 elements within the Foundational Five, non-starchy carbohydrates, starchy carbohydrates, healthy fat, protein, and the Flavor Factor. By following this simple template it keeps food flexible, fun, and nourishing.

Any meal can be made into a Foundational Five Nourish Meal by just knowing the system I teach in our Method Membership and in my free guide about creating healthy eating habits with ease, that you can get right here!

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.

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

Foundational Five

Learn how you can nourish your body at each meal by creating a Foundational Five Nourish Meal. This is McKel’s simple framework she’s used with thousands of clients in her decade as a Dietitian and now you can use it too!

The Foundational Five supports you in nourishing your physical body so you can learn what to eat, which is the first step in mindful eating. The remainder is knowing how to eat and to experience your food positively.

Eating in this way supports your physical body on a cellular level ensuring you’re consuming the nutrients you need to have a sharp focus, calm digestion, lasting energy, sound sleep, and vibrant long-term health.

Here are the following Foundational Five Elements in this recipe:

1 • Non-starchy Carbohydrate

  • Sweet onion

2 • Starchy Carbohydrate

  • Rolled oats
  • Black beans
  • Almond flour

3 • Healthy Fat

  • Olive oil
  • Hemp seeds
  • Walnuts

4 • Protein

  • Egg
  • Nutritional yeast
  • Hemp seeds
  • Black beans

5 • Flavor Factor

  • Garlic
  • Nutritional yeast
  • Liquid smoke
  • Salt
  • Red pepper flakes
  • Black pepper

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

Step 1

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

Step 2

In a medium heated skillet, add 1 tablespoon olive oil and onion. Sauté 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.

Step 3

In a food processor or blender, combine the sautéed 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.

Step 4

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.

Step 5

Using the same skillet you sautéed 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.

Step 6

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.

Enjoy!

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

Free Guide • Create Healthy Eating Habits

Creating healthy eating habits is one of the most important skills you can give yourself for your overall wellbeing — especially if you want to feel your best in your daily life.

But creating healthy eating habits that work for you 365 days a year can be challenging.

This guide will give you the steps and practices to make maintaining healthy eating habits in your daily life easier (and more enjoyable) — without needing to follow a diet or a plan or have any foods that are “off-limits.”

Get The Free Guide

Learn how to eat and live mindfully to feel your best.

The Method is an online mindful nutrition and health program to create healthy eating and lifestyle habits with ease. It teaches you how to use mindful methods, check-in strategies, and science-backed nutrition and habit change practices to transform your long-term health.

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