Tasty and Healthy Vegan Black Bean Burgers
One of the things several people have asked me about is a recipe for a tasty veggie burger. Some homemade veggie burgers can taste a bit bland, while some of the store bought versions can be very high in fat and salt. I think the mix in flavours in these homemade vegan black bean burgers made with oats results in a very tasty burger.
The walnuts and the flax seeds, which are both relatively high in fat provide a lovely texture to the end result. This burger does not replicate the taste of a beef burger. It’s not going to without adding more fats or oils making it more greasy. The texture from the nuts and seeds and the mix of other ingredients, does however result in a taste that is full of flavour and a tasty and healthier version of a regular burger.
The fat breakdown in these vegan black bean burgers is also very different when compared to regular beef burgers. Approximately half the fat content of regular beef burgers tends to be in the form of saturated fat. Increased saturated fat consumption raises blood cholesterol and this is linked to increased risk of heart disease. The main fat sources in these burgers is from the walnuts and the flax seeds, and the fats in both of these are predominantly polyunsaturated fats.
Healthy Omega 3 Burgers
Walnuts are an excellent sources of the plant-based omega 3 fatty acid, alpha-linoleic acid (ALA). Walnuts have a higher omega 3 fatty acid content than any other nuts. Walnuts also contain polyphenols, which may help prevent oxidative damage and protect us against several diseases.
Flax seeds are also a superb source of plant-based omega 3 fatty acids. They are one of the highest food sources of alpha linoleic acid (ALA) available. Adding ground flax seeds to your diet may be one of the best ways to increase the ALA in your diet. Flax seeds also contain very high amounts of compounds called lignans. Lignans have both antioxidant and estrogen properties. Consumption of flax seeds may be protective against a number of cancers.
With two of the best plant based sources of ALA, these burgers are a great source of plant based omega 3 fatty acids.
Health Benefits of Black Beans
Black beans are also a great source of plant based protein. They are also very low in fat and contain no cholesterol.
Black beans are a type of legume. Legumes also include other types of beans such as kidney beans and soya beans, chickpeas, peas and lentils. They are linked to many positive health benefits. So much so I have written a blogpost titled Eat More Legumes to Improve Diet Quality & Health, which you can check out if you are interested in reading more about the health benefits of legumes. You can also read more on the subject here.
You can cook these burgers in a pan with a little oil or bake them in the oven for an oil free version. They are great served with a salad or some roasted potatoes. We like to roast some potatoes in the oven that have been tossed with just a tiny amount of oil.
These burgers taste great, served with your favourite toppings. I like to include some chopped tomatoes, finely sliced red onion, mixed leaves and some good tomato ketchup. All served with a whole grain bun. They are also great served along with a salad.
Best Vegan Black Bean Burgers With Oats
Ingredients
- 1 400 g tin of black beans
- 50 g of oats
- 1 very small red onion
- 50 g of walnuts
- 2 tbsp ground flax seeds
- 2 tbsp tomato puree
- 1 tbsp apple cider vinegar
- 1 tsp maple syrup
- 1 1/2 tbsp tamari or soya sauce
- 1 tsp ground cumin
- 1 tsp garlic powder
- 1 tsp oregano
- 1 tbsp olive oil
- wholemeal burger baps
Instructions
- Combine the apple cider vinegar in a cup along with the ground flax seed and a tbsp of water and leave to sit while you prepare the other ingredients.
- Put the drained black beans into a bowl and mash with a potato masher to a smooth consistency
- Add the finely chopped red onion to the bowl
- Blitz the walnuts in a blender until ground and add to the bowl. You can also bash them using a pestle and mortar but its a bit messier with walnuts flying everywhere.
- Add the remaining ingredients to the bowl
- Scrape the flax and cider vinegar mixture into the bowl
- Mix everything in well with a wooden spoon
- Put a tbsp of oil into a pan on a high heat
- Roll the mixture into balls and place on the pan, then flatten into burger shapes with a spatula
- fry in the pan on a medium/high heat for about 5 minutes on each side, until both sides are a little browned
- Serve in some wholemeal baps along with your favourite toppings
