A delicious Grillable (sure that's a word!) smokey chipotle black bean vegan veggie burger.
Not only is this super yummy, each burger has 13 grams of complete plant protein!
Made from Black beans, quinoa, walnuts, sauteed onion and spices... with 3 scoops of vegan protein powder, make this vegan burger kick butt in both flavor AND nutrition.
Each 3 oz burger is only 197 calories with 13 grams of protein, only 8 grams of fat (a regular beef burger has 17 grams of fat!) and 14 grams net carbs with 6 grams of fiber.
These are so easy to make and seriously delicious... good luck having only one ;)
difficulty level: beginner
prep time: 10 minutes
cook time: 30 minutes
- food processor
- 12" non stick pan
what you need:
we will make a veggie burger crumble, and a veggie burger "dough". The dough will be processed in the food processor and will gives us a veggie burger that will hold up to grilling; the crumble ingredients will be foldeed in to this dough, providing trexture and complexity for an awesome juicy mouth feel.
for veggie burger crumble:
- 1/2 cup walnut halves or pieces
- 1 tsp oil (avocado oil or any other high heat oil)
- 1 cup finely chopped onion
- 1 tbsp cumin powder
- 1 tbsp chili powder
- 2 tsp smoked paprika
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp coriander powder
- 1/4 tsp salt
- 1/2 a 15 oz can of black beans, rinsed drained and toasted in a pan (instructions below)
- cooking oil spray
- 1 scoop "Genuine Health fermented Vegan Protein+ powder unsweetened & unflavored" You can find this at Whole Floods or on Amazon, make sure you get the unflavored one... cause a vanilla veggie burger is just WRONG!! ;) * if you do not have this, substitute each scoop for 1.5 tbsp garbanzo flour or any bean flour of choice; this will not change the flavor very much, it will just give you less protein per burger.
for veggie burger "dough":
- 1/2 cup cooked quinoa, or brown rice. I used 1/4 cup cooked quinoa and 1/4 cup brown rice. I always have some frozen and ready to be used in lunches or recipes. You can cook this by combining 1/4 cup dry quinoa + 1/4 dry brown rice + 1 cup water + 1/4 tsp salt in a small sauce pan, on medium low (3-4 on most burners) fro 35 minutes.
- other 1/2 of a 15 oz can of black beans, rinsed drained and toasted in a pan (instructions below)
- 4 vegan eggs = 4 tbsp ground flax seed + 8 tbsp boiling water mixed well, let stand 5 minutes
- 2 more scoops "Genuine Health fermented Vegan Protein+ powder unsweetened & unflavored"
- 1/4 cup tightly packed fresh cilantro
- 2 Chipotle in Adobo peppers + 2 tbsp of the adobo sauce from the can. You can find these mini cans of Chipotle pepper in adobo Sauce in almost all grocery stores in the Hispanic foods section. If you are not into spicy foods, just substitute with 4 tbsp of your favorite BBQ sauce, or even ketchup.
- 1/2 tsp salt + black pepper to preference
what to do:
for veggie burger crumble:
- preheat a 12" non stick pan on medium high, toast walnut pieces for 3 minutes. Transfer toasted walnuts to food processor and pulse until a crumbly meal is achieved, place walnut crumble in a large bowl or tupperware.
- meanwhile keep the same pan on the heat, add 1 tsp oil and 1 cup chopped onion, saute on high for 6 minutes.
- add all the spices & 1/4 tsp salt to the onion, mix well and continue cooking 2 more minutes.
- transfer onion and spice mix to the same bowl with the walnut crumble
- keep the pan on high, add the whole can of rinsed drained black beans, lightly spray with cooking oil, dry roast the black beans for 8 minutes, this will concentrate their flavor and reduce the moisture content of the burger, which prevents the veggie burger from having a mushy texture. Add 1/2 of the toasted black beans to our onion, spice and walnut mixture. (other half will go in food processor)
for veggie burger "dough":
- place remaining half of toasted black beans along with all other veggie burger "dough" ingredients in food processor
- whirl away, pulsing, stop, scrape down sides, and pulse repeatedly until a sticky dough forms.
forming the veggie burgers:
- combine the veggie burger "dough" and crumble in one large bowl/tupperware.
- kneed the ingredients together, combing them well, it will look like the mixture is too dry, do not add water, just keep kneading, incorporating the crumble into the dough.
- I recommend to let this combined "dough" ball sit for 20 minutes in the fridge, to let it become more stiff to handle, not a necessary step, but i do suggest it.
- ok ready to form our burgers! I measured the dough into 3 oz balls, this recipe yields 7 burgers. I placed plastic wrap into a 1/4 measuring cup (i used a silicone bendable measuring cup, helpful but not necessary). press the 3 oz burger dough firmly into the measuring cup, it will create a heaping 1/4 cup. then pop the well pressed dough out, or use the plastic wrap to pull it out, and form it into a burger shape using hands, place on a greased plate or on parchment paper. repeat with all remaining burgers.
- preheat your grill on high for at least 7-10 minutes. I used an indoor stove top cast iron grill, but you can absolutely use and outdoor grill.
- spray the grill and the burgers liberally with cooking oil spray
- place burgers on grill, do not shift them around, cook 4 minutes, gently press burgers down with spatula.
- spray the burgers again, gently flip with a spatula, (I actually used 2 spatulas) gently press burgers down with spatula, and grill 4 minutes more.
Burgers are ready!!!! I served these on Udi's gluten free burger buns with veggies and a vegan Avocado Crema
Avocado Crema recipe: in a food processor place flesh of one whole Avocado, 3 tbsp lemon juice, 1/4 tsp salt, 1 tbsp fresh cilantro, 8 tbsp water, 1/4 cup + 2 tbsp unflavored/unsweetened almond milk (or cashew milk). whirl away until smooth. this is completely optional, but also completely yummy ;)