Baked Black Bean and Mushroom Veggie Burger
- Suitable for diets:
- High-Fiber
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
High in Fiber:
Black beans and whole grain breadcrumbs or oats provide dietary fiber, which helps slow down the absorption of glucose, leading to better blood sugar control.
Low Glycemic Index Ingredients:
Mushrooms, black beans, and vegetables have a low glycemic index, meaning they have minimal impact on blood sugar levels.
Plant-Based Protein:
Black beans are a good source of plant-based protein, which can help manage blood sugar levels and promote satiety without causing spikes in insulin.
Equipment
- skillet
- Large mixing bowl
- Baking sheet
Ingredients
- quinoa (cooked ) 1 cup
- olive oil 1 tbsp
- onion (finely chopped) 1
- garlic (minced) 3 cloves
- mushroom (cremini, finely chopped ) 2 cups
- paprika 1 tsp
- cumin (ground ) 1 tsp
- chili powder 1 tsp
- soy sauce (reduced-sodium) 1 tbsp
- pepper (ground) ¼ tsp
- black beans (canned, rinsed and drained) 15 oz
- almond flour 1/4 cup
- parsley (fresh, chopped) 1/4 cup
- egg (beaten*) 1
Optional Wraps**
- burger buns (whole grain)
- lettuce (wraps)
Optional Toppings**
- lettuce
- tomato
- avocado (slices)
- mustard
- ketchup
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.
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
Notes
FAQ
Can I freeze the veggie burger patties?
Yes, you can freeze the uncooked veggie burger patties for future use. Place them on a baking sheet lined with parchment paper, freeze until firm, then transfer them to a freezer bag or container. Thaw in the refrigerator before cooking.
How do I prevent the veggie burgers from falling apart?
Make sure the veggie burger mixture has the right consistency by adjusting the amount of breadcrumbs or oats as needed. Additionally, chilling the mixture in the refrigerator for about 30 minutes before shaping into patties can help them hold together better.
Can I grill these veggie burgers?
While these veggie burgers are best cooked in a skillet or oven due to their softer texture, you can try grilling them on a grill pan or using a grilling basket with caution to prevent them from sticking or falling apart.
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