When it comes to vegan-friendly meals, a common misconception is that vegans don’t want to go all out and stuff themselves with something hearty. This couldn’t be further from the truth though, and this recipe today hopefully goes some way to proving that.
During a short break, I bring to you a great summer post from our friend Ben, writer and blogger at The Eat Down!
Barbecues can understandably be a daunting prospect for people on vegan or vegetarian diets. It’s a type of cuisine that is so heavily meat-focused, that trying to navigate around it can be a frustrating experience. However there are some brilliant vegan BBQ recipes out there that are easy to make and should appeal to meat eaters as well.
Case in point is this brilliant black bean and beet veggie burger.
One thing about me is that I love a good veggie burger. Full disclosure: I’m actually not vegetarian but I genuinely prefer a good veggie burger over their meat counterparts.
One of the reasons for this is how creative you can get with them. While meat patties often tend to be essentially just the meat ingredient, perhaps with some onion and seasoning, vegetarian burgers are so much more than that.
And this veggie burger is the perfect example of that. Beyond its striking color created by its core ingredients of beets, it uses black beans, walnuts, onions, and spices to create a hearty, smoky, rich flavor that will have you reaching for more.
Not only do they taste good, but they’re packed with healthy guilt-free ingredients. Black beans, quinoa, raw beets and walnuts are all well known for their nutritious qualities, and this recipe packs them in abundance.
Crucially, it’s really easy to put together. It contains just a handful of ingredients, and takes about 10 minutes to prepare before cooking in the oven for half an hour, or on the grill if you prefer.
Notes:
These veggie burgers can be cooked in the oven, on your grill, or in a skillet. Personally I prefer to do these in the oven as I find they tend to stay together better, but if you prefer to go the more traditional grilling route, then that’s absolutely fine. Whichever way you decide to go, I’ve included instructions for all three options.
I’ve been a little bit vague on cooking times, because the thicker you form your patties, the longer they will take to cook. It’s completely up to you how big you make them, but I’ve used 30 minutes in the oven as a rough guide because that’s how long it took me. If you want them a bit more on the crispy side then you might want to aim for 35-40 minutes.
You can freeze these afterwards if you want to store them for longer. They should last for a few weeks. Just reheat frozen veggie burgers at 355°F/180°C for about 35-40 minutes.
Ingredients:
1 can black beans, drained and rinsed
1 cup raw beet, grated
¾ cup cooked quinoa
½ large red onion, finely chopped
1 cup mushrooms, finely chopped
1 tsp cumin
½ tsp chili powder
¼ tsp smoked paprika
½ cup raw walnuts, crushed
Vegan cheese slices (optional)
Salt & Pepper, to taste
- Yield: 8 patties
- Preparation time: 10 mins
- Cook time: 30 mins
Instructions
Heat up a large skillet over a low-medium heat. Use your choice of cooking oil or oil spray.
Add the red onion. Season with salt and pepper, and sauté for 5 minutes or until soft.
Turn up the heat to medium. Add the mushrooms and cook for 3 minutes, or until mushrooms and onions are brown. Remove pan from heat.
Add black beans to the skillet and use a potato masher to create a black bean mash. Try to achieve a rough consistency and be sure to mix in the onions and mushrooms.
Transfer the black bean mix to a large mixing bowl. Mix in the beets, quinoa, and spices. Combine well to achieve a good consistency of the ingredients running through the black bean mash.
Stir in the walnut meal gradually until the mix starts to firm up. Put the bowl in the refrigerator.
Preheat your oven to 355°F/180°C, or heat up your grill or skillet to a medium heat. If you’re cooking in the oven then be sure to use a baking sheet lined with cooking oil or spray.
Create 6-8 burger patties using your mix, and arrange either on your baking tray or on a plate to grill as and when they’re needed. Brush each with a little bit of cooking oil.
Put in the oven and cook for 30 minutes (15 minutes per side), or grill for 6-8 minutes per side. If your patties are thick then they will need longer to cook.
Serve up either in buns or with your choice of side, and vegan cheese (optional).
Let us know if you try this vegan /veggie burger recipe in the comments below. We would love to hear from you.
About the author
Ben is a former semi-pro cyclist and big eater. Now he is just a big eater. He writes about food and drink for lazy chefs at The Eat Down.
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