Baked Black Bean and Mushroom Veggie Burger
These veggie burgers are made with black beans and mushroom and offer a satisfying meaty texture for vegetarians and meat-eaters alike. These burgers are also loaded with protein and fibre making them a filling and balanced meal that can be topped with your favourite burger add-ons!
Servings: 4 Patties
Calories: 314.3kcal
Ingredients
- 1 cup quinoa cooked
- 1 tbsp olive oil
- 1 onion finely chopped
- 3 cloves garlic minced
- 2 cups mushroom cremini, finely chopped
- 1 tsp paprika
- 1 tsp cumin ground
- 1 tsp chili powder
- 1 tbsp soy sauce reduced-sodium
- ¼ tsp pepper ground
- 15 oz black beans canned, rinsed and drained
- 1/4 cup almond flour
- 1/4 cup parsley fresh, chopped
- 1 egg beaten*
Optional Wraps**
- burger buns whole grain
- lettuce wraps
Optional Toppings**
- lettuce
- tomato
- avocado slices
- mustard
- ketchup
Notes
*If the black bean burger mixture is still too dry and crumbly, you can add an extra egg to improve binding. Note that an additional egg will add moisture and you may need to increase baking time by 3-5 minutes.
**Please note that the nutrient analysis only considers the veggie burger itself and does not account for burger buns, wraps, or additional toppings.
Equipment
- skillet
- Large mixing bowl
- Baking sheet
Instructions
- Begin by preparing quinoa according to package instructions (⅓ cup of dry quinoa combined with ⅔ cup of water will yield about 1 cup of cooked quinoa)1 cup quinoa
- Heat 1 tablespoon of olive oil in a skillet over medium heat. Add the onions, garlic, and mushrooms. Sauté for about 5-7 minutes until they begin to soften and the moisture from the mushrooms evaporates.1 tbsp olive oil, 1 onion, 3 cloves garlic, 2 cups mushroom
- Add smoked paprika, cumin, chili powder, soy sauce and pepper to the skillet. Cook for an additional 2-3 minutes, stirring frequently, until the mixture is fragrant. Remove from heat and let it cool slightly.1 tsp paprika, 1 tsp cumin, 1 tsp chili powder, 1 tbsp soy sauce, ¼ tsp pepper
- In a large mixing bowl, mash the black beans using a fork or potato masher until they form a chunky paste.15 oz black beans
- Add the cooked quinoa, sautéed mushroom mixture, almond meal, chopped parsley, and egg to the bowl. Mix everything together until well combined.1/4 cup almond flour, 1/4 cup parsley, 1 egg
- Divide the mixture into 4 equal portions and shape into a patty, pressing firmly to ensure each patty holds together.
- Place the formed patties on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to help them firm up.
- Preheat the oven to 375°F (190°C). Bake for approximately 15-20 minutes, flipping halfway through the cooking time, until they are firm and slightly crispy on the outside.
- For a low-carb option, serve the patties wrapped in lettuce leaves or use whole grain burger buns. Add your favourite toppings such as lettuce, tomato, avocado slices, or a spread of mustard.burger buns
Cooking Tips
Black Beans:Drain and rinse canned black beans to remove excess sodium. Mash them with a fork or pulse them in a food processor until coarsely mashed.Egg Substitute:For a vegan option, use a flaxseed or chia seed egg (1 tablespoon ground flaxseed or chia seeds mixed with 3 tablespoons of water) as a binding agent.Pan-Seared or Baked:Pan-sear the veggie burgers in a lightly oiled skillet over medium heat until golden brown on both sides. Alternatively, bake them in the oven for a healthier option.Handle with Care:Be gentle when flipping the veggie burgers to prevent them from falling apart. Allow them to cook undisturbed for a few minutes on each side to develop a crispy exterior.
Nutrition
Nutrition Facts
Baked Black Bean and Mushroom Veggie Burger
Serving Size
1 patty
Amount per Serving
Calories
314.3
% Daily Value*
Fat
9.9
g
15
%
Saturated Fat
1.4
g
9
%
Trans Fat
0.01
g
Cholesterol
40.9
mg
14
%
Sodium
178.8
mg
8
%
Potassium
734.6
mg
21
%
Carbohydrates
42.6
g
14
%
Fiber
12.8
g
53
%
Sugar
3
g
3
%
Protein
16.9
g
34
%
Vitamin C
8.8
mg
11
%
Vitamin D
0.3
µg
2
%
Calcium
80.6
mg
8
%
Iron
4.3
mg
24
%
Magnesium
120.1
mg
30
%
Zinc
2.3
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.