Bean Burgers
Ingredients:
2 cups beans (we use a mixture of black beans and pinto beans)
1 cup of whole grains (we use whole oats)
1-2 cups of cooked vegetables (we use carrots, mushrooms, onions, etc…)
The Spices:
2-3 tsp Cumin powder
2 tsp Garlic powder
1-2 tsp Onion powder
Pinch of Thyme
¼ tsp Coriander
Pinch Black Pepper
¼ tsp Salt
1 Tbsp Worcestershire Sauce
1 tsp low sodium Soy Sauce
1Tbsp Brown Mustard
1 Tbsp Olive Oil
4 drops Smoke
**optional**
¼ cup Nutritional Yeast
1 Tbsp Tahini
Directions:
Soak, rinse, and cook beans according to directions on the package.
Place 2 cups of beans in a large mixing bowl.
Finely chop/shred vegetables of choice and saute in a pan until tender.
While vegetables are cooling, mash beans into a rough paste (they do not need to be smooth, just squished).
Once beans are mashed, add Cumin, Garlic, Onion, Thyme, Coriander, Black Pepper, Salt, Worcestershire Sauce, Soy Sauce, Mustard, Olive Oil, and Smoke to the beans. Stir until ingredients are evenly mixed.
Once vegetables have cooled a bit, add them to the bean and spice mixture and mix them evenly into the beans.
Once all wet ingredients have been mixed in, add in the whole grain to the mixture. Mix evenly. Mixture should be wet but should stick together. If it is too wet and sticks to the bowl or your hands, add a bit more whole grains.
Line a large baking sheet with parchment paper and heat the oven to 375 degrees.
Using a ¼ cup measuring cup, fill the measuring cup tightly with the bean mixture. Tap out the bean mixture onto the baking sheet. Use the bottom of the measuring cup to flatten the bean ball into a patty shape. Repeat until the entire mixture has been used.
Put the baking sheet into the oven for 12-15 minutes. Then flip the patties over and place the burgers back into the oven for another 10-15 minutes, until the tops are crispy and brown but not yet burnt looking.
Let burgers cool before serving. This burger goes well with a side of roasted beets or asparagus. Take it up a notch by sautéing/frying (with olive oil) onions and mushrooms to top the burger.
Enjoy! These can be refrigerated and eaten the next day as well. Just pop them into the over to reheat.