Burger anyone? A lot of people believe that if you’re a vegan or a vegetarian, you can’t enjoy a good burger.
Oh how wrong they are. We like to think that burgers are actually a vegan specialty! If you’ve been missing good burgers in your life, or maybe haven’t found one you love just yet, give Natalie’s Smokey Vegan Black Bean Burger a try and let us know what you think.
Ingredients
400g cooked black beans (rinsed)
100g cooked brown rice
1 small onion
75g walnuts
1/4 cup fresh coriander leaves
3 tbs barbecue sauce
1 tsp smoked paprika
1/4 tsp cayenne pepper
1 chia egg
Salt and pepper to taste
Olive or coconut oil for frying.
Method
Start by making the chia egg so it has time to gelatinise. ‘What is a chia egg?’ I hear you ask? A chia egg is a great substitute for a whole egg and acts to bind the mixture together. Simply stir 1 tbs chia seeds with 3 tbs of water and allow to absorb for 10 minutes or so. You could use a whole egg. But either way you’ll have the added benefit of increasing the protein content.
Next, place walnuts in a clean frypan and toast (dry fry) on a medium low heat until browned. Set aside to cool.
Dice the onion finely and fry in a little oil until browned. Grind the walnuts in a spice grinder until it resembles bread crumbs. Add the spices to the onions and cook.
Add the sauce, cooked rice and cooked black beans to the pan. Mix all ingredients well, including the nuts, chopped coriander and chia egg. Mash some of the beans to help combine. Taste and season. Shape into 6 round burger patties and refrigerate or freeze until needed.
Chilling, helps them keep their shape. Pan fry 3 at a time in a little oil on medium heat for 3 minutes each side. Only turning once.
Finish off in the oven for 5 or 10 minutes. Serve as you would your favourite burger. Try slow caramelised onions as above.
Or serve this with chunks for fresh avocado and vine ripened tomatoes, fresh rocket an a dollop of fruit chutney.
Eat more vegetables. Eat more plants. Its so easy to eat a plant based diet that tastes this good. Check out my other burger recipes like Roasted Carrot & Lentil Burgers and Dukkah Beetroot Burgers.
By Natalie Prigoone
