We LOVE veggie burgers in our house. It is a great, reliable meal that can be as complicated as you make it, or as easy as this one: cook mushrooms & onions, blend it with your other ingredients, form into patties, heat & eat. Throughout my years of recipe creating, I have truly learned that less is more. I know that my readers don’t want recipes with a mile long ingredients list, half of which they’ve never heard of, and that the recipe shouldn’t take them more than an hour to throw together or I’ll lose them. Am I right?
So here you have my simplest burger recipe yet. It really has all the taste you’re looking for in a veggie patty, with a shorter list of ingredients, but yet, misses nothing. This burger is lovely in a bun with all the fixings, but because it has such a dense nutrient profile, it’s very filling, so feel free to experiment with some serving options: on a bed of lettuce, in a lettuce wrap, make mini meat patties instead of larger ones and serve them in a tortilla or in a taco. Be creative. Above all else, make these patties with pride and love, because they are nothing but goodness and are designed to make your body feel good, satisfied, joyful 💛
A few Nutrient Powerhouse Notes:
Health Benefits of Black Beans:
High in protein & fiber, satiating, AND low glycemic level
May help to lower blood pressure and prevent or manage diabetes
Supportive of strong & healthy digestion
May help to prevent Cancer, Cardiovascular Disease, & other degenerative diseases
High in selenium, a potent antioxidant that can help lower free radical formation & prevent Cancer cells from proliferation. Selenium is also beneficial in preventing mental decline & neurological symptoms
Are beneficial to help maintain stable weight and may promote weight-loss
Health Benefits of Ground Flax:
High in Omega 3 Fatty Acids, beneficial for brain health, proper cell function, hormone health, paramount to heart health and disease prevention
High in minerals: calcium, magnesium, phosphorus, potassium, all beneficial for bone health, nervous system support, hormonal and immune function
Rich source of lignans, key component in lowering Cancer risk
Rich in dietary fiber, may improve Cholesterol levels & lower blood pressure
Contain quality protein, may help to stability blood sugars, and may promote healthy weight
Easy Mushroom Bean Burgers
Makes 6-8 Medium Patties
Prep & Cook Time: 45 minutes
1 Large onion, diced
2 Tbsp coconut oil
3 cloves garlic, minced
1 tsp salt
4 cups mushrooms, chopped (any mix will work)
Fresh pepper
1 14oz can black beans, rinsed & drained
1 tsp onion powder
1 tsp garlic powder
1 tsp cumin
2 Tbsp brown rice flour
3 Tbsp tomato paste
1/4 cup ground flaxseeds
Preheat oven to 375F.
In a large frying pan, heat oil and onions over medium heat until onions start to soften. Add salt, garlic, and mushrooms and cook, stirring often, until mushrooms are cooked & a little bit browned around the edges. Season with pepper. Remove from heat.
In your food processor, combine cooked mushroom mix with all other burger ingredients and combine until all ingredients are well mixed together, but not overly smooth.
Form burger mix into patties (I like to use wet hands for this), and spread them out on a lined cookie sheet. Bake patties for 10 minutes, then flip and bake another 10 minutes (baking them in the oven will dry them out a bit so that they’re not too mushy). Serve right away or cool and freeze. Note: when you reheat these patties, I suggest frying them in a little oil on the stovetop, this will help them crisp up a bit.
Serve with whatever burger toppings you enjoy on a bun, without, or in whatever creative, genius way you like! ENJOY 😋
As always, if you make these burgers, please let me know how they turned out for you and how you served them! Better yet, take a fancy pic and post & tag me on social media! 🍔