Description
We can barely keep our excitement contained! We’ve got a new tasty dish that is sure to cover all those must haves of wholesome goodness, bursting with flavor, and ultra satisfying. We just had to name it Ultimate Healthy Vegan Black Bean Burger with Special Burger Sauce. This tasty black bean burger has a deliciously satisfying texture with perfectly crunchy exterior and a tender but not mushy interior. Annnd the the pièce de résistance is the Special Burger Sauce, but let’s be honest, we put it on everything!
Whole Food Plant Based, vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Ingredients
- 1 cup grated zucchini (about one small/medium zucchini)
- ½ cup pecans, minced (measure after mincing)
- 1 – 15 oz. can black beans, drained and rinsed
- 1 Tablespoon flax meal (ground flaxseed)
- 1 Tablespoon tamari *
- 2 Tablespoons tomato paste
- ¼ teaspoon liquid smoke
- 1 Tablespoon miso *
- ½ cup panko bread crumbs *(see notes)
Seasonings/Spices:
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 2 Tablespoons dried minced onion flakes
- ¼ to ½ teaspoon red pepper flake
- ¼ teaspoon ground mustard
- ¼ teaspoon coriander
- ¼ teaspoon paprika
- ¼ teaspoon black pepper
- 1/8 teaspoon sea salt (+/- to taste) *
Other Optional Ingredients:
- Burger buns *
- Wraps
- Special Burger Sauce (recipe card below)
- Condiments
- Veggies
Instructions
- Preheat the oven to 350 F.
- Line a baking sheet with parchment paper, set aside.
- Place the pecans into the food processor and pulse until you have a fine crumb mixture. Note: The ½ cup (packed) measurement is after the pecans have been processed. Place in the large bowl. (You do not need to clean the food processor in between steps).
- Next place the rinsed and drain black beans into the food processor and coarsely chop, then place into the large bowl with the pecans.
- Switch from the “S” blade in the food processor to the grater attachment (or hand grate using a box grater), grate 1 cup of zucchini (no need to peel). Place the grated zucchini into fine mesh strainer and push the water out of it. Then place the zucchini into a 1 cup measuring cup and press down hard several times, tilting the cup so the water drains out over the sink. Excess liquid will release from the grated zucchini and drain into the sink. Keep pressing until you measure ½ cup of grated zucchini, then add to the bowl.
- Next add all the remaining ingredients and spices into the bowl and mix well. This may take a minute or so to full incorporate all the ingredients, then the mixture should easily pull together into one large clump.
- Use the ½ measuring cup to measure out 4 burgers, then roll the burger mixture into 4 tightly compact balls, then shape the balls into flat burger disks measuring approx. 3 ½ to 4 inches in diameter, and place them onto the parchment lined baking sheet. Place into a preheated 350 F oven and bake for 20 minutes, then flip over and bake for an additional 15 minutes.
- Remove from the oven and allow to sit for 5 minutes to set up before serving.
Notes
*Panko Bread Crumbs: We used Ian’s Gluten Free Panko crumbs for this recipe. If you do not need to be gluten free, feel free to use any panko bread crumbs of your choosing.
*Miso: We use Miso Master Organic Mellow White Premium Lite Miso, Certified Gluten Free. Miso really lends itself to balancing flavors when you don’t use oil. You can also substitute with chickpea miso for a soy free version.
*Tamari: We used San J Tamari Soy Sauce Gluten Free, Reduced Sodium.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Burger Buns: You can use any burger bun you wish. If you are looking for a WFPB compliant burger bun, Ezekiel 4:9 Sprouted Whole Grain Burger Buns by Food For Life has one (it is a wheat product). We have not found a gluten free WFPB compliant burger bun. The one in the picture is a Food For Life bun for Dad who does not need to be gluten free. We ate ours in lettuce cups and wraps.
*Makes: 4 burgers
*Storage: Refrigerate, use within 7 days.