Hello! This week I am sharing a guest post from Ben. Ben is a former semi-pro cyclist and a big eater. Now he is just a big eater. He writes about barbecue (mostly) for lazy chefs at The Online Grill. Here is Ben's recipe! Enjoy!
Need a filling, flavor-rich alternative to plain old BBQ burgers? This vegan superfood black bean burger is packed full of protein, fiber, antioxidants and healthy omegas. It’s long been a favorite of mine and I’m really excited to share it with you guys today.
As a side note, I tend to wince a bit at the term ‘superfood’ but I’m struggling to think of other words to use for this vegan burger. It’s one of the best examples of a recipe making full use of ingredients like chia seeds, nuts, and rolled oats, bringing them all together to make a superfood (yes, I said it again) cocktail.
Now, I’m not actually vegan, or even vegetarian for that matter, but I’ve always enjoyed veggie-friendly burgers more than their meaty counterparts. However, sometimes basic meatless burgers contain just beans, egg and breadcrumbs, and frankly just aren’t that filling. But this recipe is so much better than that. Being a vegan recipe, it has no eggs, but instead of that it does have spice, nuts, and beans, to help give you something that’s just as satisfying yet actually filling.
The burgers are loaded with protein and fiber, and more than make for a great meat-free alternative. They’re filling and not made up with ingredients you haven’t heard of. In fact, the majority of these ingredients (if not all of them) can be found in your nearest supermarket.
Its use of black beans, almonds, and hemp seeds provide an incredible amount of protein. It has a lovely nutty taste that goes great not just with this recipe, but also on salads or even bagels. If you’re struggling to find hemp seed and can’t even find them in a health food store, try online. I know for a fact Amazon sells them. So what exactly makes this recipe superfood? Well not only is it rich in protein and fiber, but also antioxidants, omega-3s, zinc, and healthy fats.
Here’s the full breakdown of the recipe’s highlights:
Chia seeds: Rich in fiber, antioxidants and omega-3s
Black beans: High in protein and fiber
Almonds: Protein and healthy fats, linked with lowering cholesterol
Rolled oats: High in fiber, also linked with lowering cholesterol
Pumpkin seeds: Rich in zinc and magnesium
Hemp seed: Omega-3s and 6s, which helps heart health and maintaining a healthy immune system
This recipe is really simple to put together, with the majority of the work done in a single mixing bowl. It also freezes easily, so you can batch bake in bulk and grab them out the freezer whenever you need them.
Before stocking up on ingredients, make sure you have the right tools at your disposal. You will need a baking tray and you will definitely need a food processor. I’ve tried making these by hand before, but I just can’t get the consistency needed to get them to stick together when it comes to grilling or baking.
I should also say that if you would prefer to make these on a BBQ grill then go for it. I’d try to cook them indirectly (I have a little indirect grilling guide hereif you’re unfamiliar with the method) first for 15-20 minutes, and then sear very quickly directly over heat for just a few seconds.
Also, I like to make mine large (what can I say, I’m always hungry) so I tend to get 6 patties out of this, but if you’re more measured (/sensible) than me then I’m sure you can get 2-4 more out of the mix. Just be sure to lower your cooking time slightly if you are making smaller patties out of the mix.
Prep time: 20 minutes
Cook time: 30 minutes
Total time: 50 minutes
1 can black beans, drained
1/2 C rolled oats
1/2 C almonds
1 large red pepper, chopped
1/2 red onion, chopped
1/4 C hemp seed hearts
1/4 C pumpkin seeds
2 tbsp chia seeds
2 cloves garlic
1 tsp cumin
3/4 tsp chili powder
1/4 tsp smoked paprika
1 tsp salt
1. preheat oven to 320F or 160C
2. using the bowl for your food processor, mix together the red pepper and onion pulse with the food processor until it makes a mince like consistency
3. transfer to a large mixing bowl and then using the food processor again, blend the chia seeds, almonds, hemp seeds, pumpkin seeds, garlic, cumin, chili powder and smoked paprika and salt pulsing to a grain like texture
4. now add the black beans, oats and 2 tbsp of water into the mixture, blending until it purees but with a small bit of beans still in there
5. transfer the bean mix to the bowl with the other ingredients and combine
6. line a baking sheet with parchment paper or foil
7. scoop a half a cup of the mixture into your hand and mix into patty then place on baking sheet
8. place patties into the preheated oven and bake for 15 minutes
9. flip and bake for an additional 10-15 minutes, checking on them regularly to ensure they are not browning on the outside. serve once cooked through and crispy on both sides