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A Black Bean Burger Recipe that Beats the Bloat

Posted by cleanteam

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Whether you are a strict vegan or just want to include more Meatless Mondays into your diet, a good black bean burger recipe is a crowd-pleasing basic you’ll be happy to have on hand. While many "imitation" burger recipes have us reaching for our digestive enzymes, this recipe isn't just your basic veggie burger and uses fresh ingredients and a powerful combination of plant-based protein and fiber. 

The Perfect Mix for your Black Bean Burger Recipe

You might be searching for a vegan burger recipe to take a break from the heaviness associated with eating too much animal protein. So why do most black bean burger recipes still seem heavy?

Most of the recipes you will find are a bland mix of beans, grains, and some spices. Our version provides you with an alternative loaded with nutrition and fresh with flavor. Ingredients like walnuts, zucchini, red onion, and parsley replace rice and grains in our version for a light and bright pop flavor and texture.

Black Beans Make this Burger Recipe Bloat-Free

Beans, beans the magical fruit… Even children know that beans can cause gas. But did you know that black beans in this recipe are actually easy to digest? When you take additional steps like soaking, combining with other vegetables and digestive aids like we did in this Black Bean Burger recipe you further minimize the risk of gas and bloating.

The Black Beans in this Recipe Provide Friendly Fiber to a Burger

Beans are a not only affordable, they are a great source of protein for non-meat eaters. They have even more benefits as they are mineral-rich and aid in weight loss. Combined with the might little chia seed, this burger provides two of the best plant-based sources of protein and fiber in one delicious meal. Fiber not only reduces inflammation, it helps rid the body of waste and toxins, helping you keep the benefits of you Clean Program long after the 21 days are over.

Lastly, we’re skipping the bun on this black bean burger recipe in favor of a low-carb medicinal portobello mushroom. Most burgers aren’t considered a balanced meal, but this one certainly is healthy, filling, and delicious!

Serves 4

Prep Time: 20 minutes (or overnight if using dried beans)

Cooking Time: 30 minutes

Ingredients:

  • 1 15.5 oz. can or 1 cup cooked black beans
  • 8 portobello mushrooms, stems removed
  • 2 tablespoons olive oil
  • 1 cup minced red onion
  • 2  garlic cloves, minced
  • 1 tablespoon coconut oil, plus more for cooking the burgers
  • 1/2 cup packed fresh parsley
  • 2 tablespoons sauerkraut
  • 1 cup roasted walnuts
  • 1 cup, roughly chopped zucchini
  • ¼ cup ground chia seed
  • 1/4 tsp. ground chipotle pepper
  • 2 tablespoons freshly chopped thyme
  • 1 tsp. sea salt

To serve:

Directions:

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If using dry beans, soak 1 cup of black turtle beans overnight in 4 cups of water. The following day, drain the water then place the beans in a pot with fresh water and cook until tender. Drain and allow to cool completely. 

Preheat the oven to 350°F. Next, use a spoon to remove the gills from the Portobellos then lay on a baking dish.

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Drizzle with olive oil and sprinkle with sea salt. Roast in the oven until the mushrooms soften, about 15 minutes. Remove from the oven and let cool. For an extra side, try the roasting along with lightly seasoned carrots for a delicious side dish option.

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Meanwhile, heat 1 tablespoon of coconut oil in a saute pan over medium heat. Add the onions and garlic, cook until tender, about 3 minutes.

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Transfer to the food processor along with the toasted walnuts, sauerkraut, and parsley leaves.

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Pulse to grind, but not completely. Leave it a bit chunky. Transfer the mixture to a large bowl.

Place the beans along with the chopped zucchini in the food processor and process until slightly chunky as well. Transfer to the bowl with the walnut mixture. Add 2 teaspoons sea salt, the chia, chipotle, and chopped thyme then mix thoroughly. Use your hands if need be.

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Form into 4 even sized patties.

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To cook, heat a skillet with a few tablespoons of coconut oil. Once hot add the burgers and brown the bottom for about 3 minutes before flipping and transferring to the oven to heat through, about 5 minutes.

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To serve, lay out four mushrooms and top with lettuce. Place the burger on top then top with mustard, extra kraut, and sliced red onions. Top with the remaining mushroom and serve. Be creative and enjoy with your favorite burger condiments.

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If you enjoyed this article, you might also like What Do Vegans Eat On the 21-Day Program

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Topics: Clean Eats, meal

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