Vegan Black Bean Burgers

Thick and delicious vegan black bean burgers are crispy on the outside and juicy inside with the best part being everything in them creates a healthy burger your friends will rave about.

The How Not To Die Cookbook

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What Are Vegan Black Bean Burgers?

Vegan black bean burgers are a healthy substitute for traditional beef burgers. They are made with oats, flax, vegetables, and seasonings which make them gluten-free.

Are Black Bean Burgers Healthy?

According to Medical News Today there are many benefits to adding black beans to your diet.

• Maintaining healthy bones: The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.
• Lowering blood pressure: Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.
• Managing diabetes: Studies have shown that individuals with type 1 diabetes who consume high-fiber diets have lower blood glucose levels
• Preventing cancer: Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. 
• Weight loss: Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase the sense of fullness

How To Make Vegan Burgers

Making vegan burgers is quick and easy. All ingredients can be tossed in a food processor, pureed into a smooth mixture, shaped into patties and baked.

Pulse the oats, walnuts, and turmeric in a food processor until they are finely ground.

Add onions, mushrooms, beans, tahini, and ground flaxseeds. Pulse until well combined.

Add the remaining ingredients and pulse to mix well.

Pinch some of the mixture between your thumb and index finger to test if it holds together. If the mixture is too wet, add more oats. If it seems to dry add 1 tablespoon of water at a time until you get the right consistency.

Divide the mixture into 4 equal portions. Wet your hands and shape each portion into patties about a 1/2 inch thick.  Place on parchment-lined cookie sheet. Put patties in the refrigerator for 1 hour before baking.

Preheat oven to 375 degrees. Place cookie sheet with patties into oven and bake for 25 minutes, flipping the burgers 1/2 way through the baking time.  Bake until hot and lightly browned.  Serve hot.

For a colorful and healthy side dish to serve with your vegan black bean burgers be sure and try my Rainbow Cauliflower Salad. It’s a salad that is easy to make using my homemade fresh Zesty Italian Dressing. It’s low-carb, gluten-free, and vegan so it’s a perfect fresh salad that all your guest will rave about.

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