3 Reasons why its heart healthy:
- Making your own veggie burgers means you can avoid added sugar and salt, and helps you reduce the amount of processed foods you are consuming.
- Black beans are a great source of fibre which helps keep our digestive systems working well and supports healthy cholesterol levels.
- Using fresh herbs in this recipe adds lots of flavour so you don’t need to add any additional salt.
Mushroom & Black Bean Burgers
A versatile, fibre-packed veggie burger that can be served in a bun or chopped up on a salad.
Servings
4
burgersPrep time
10
minutesCooking time
20
minutesTotal time
30
minutesIngredients
1 x small onion
1 cup mushrooms
400 g black beans, drained & rinsed
1/2 cup cashew nuts
3 tbsp breadcrumbs
2 tbsp olive oil
2 tbsp reduced salt soy sauce
1 tbsp chipotle paste
1 tsp smoked paprika
1 tsp garlic powder
1/2 tsp fresh chopped basil
1/2 tsp fresh chopped thyme
1/2 tsp black pepper
Directions
- Begin by dicing your onion and sautéing it in 1 tbsp of olive oil over a medium heat in a frying pan until soft (about 5 minutes).
- While the onions cook, dice the mushrooms. Once the onion is cooked add the mushrooms to the pan along with the soy sauce, chipotle paste, smoked paprika, and garlic powder and sauté for another 5 minutes, set aside.
- Next use a food processor to finely chop the cashew nuts and coarsely chop the black beans (don’t process it too much, you want some texture). Combine both the cashew nuts and beans with the mushroom mixture.
- Add the breadcrumbs, herbs and black pepper to the mixture and shape into 4 burger patties about ¾ inch thick.
- Return the pan to the heat and add the remaining 1 tbsp of olive oil and cook the patties for about 3 minutes each side until nice and crisp.
- Serve with avocado in a wholewheat bun. You can add a slice of cheddar and a squirt of reduced salt and sugar tomato ketchup.
