Plant Based Summer Barbecue Burger Recipe.
These savoury vegan burgers are a great source of clean, animal-free protein. Deep, deliciously hued black beans aren’t just an excellent source of fibre, they’re also high in resistant starch and are metabolized much differently than high starch foods like bread and potatoes. The process of metabolizing resistant starch is such that it actually reduces the amount of glucose released into the blood, thus lowering the demand for insulin, which is great for the prevention of blood sugar issues. Not only are they lower on the glycemic index, they are incredibly filling! And by including hemp hearts in the mix, you’re creating a burger powerhouse, as hemp hearts are a complete protein all on their own and are full of essential amino acids that are so important for growing bodies and brains!
16 oz can black beans (drained and rinsed; 1 1/2 c if cooked from scratch) 1 /2 c hemp hearts 4 Tbsp minced onion 3 cloves garlic 1 /2 c shredded carrot 2 Tbsp chickpea flour 2 Tbsp tomato paste or ketchup
1 tsp each cumin, coriander, and smoked paprika 1 tsp chipotle paste or sriracha sauce 1 Tbsp tamari 1 /4 tsp salt and pepper 1-2 Tbsp ground flax seeds Coconut oil for frying patties
Place beans in a food processor and pulse to break up just until chunky.
Add black beans to a mixing bowl along with remaining ingredients (except flax seeds) and combine until well mixed.
Add in flax seeds, a tablespoon at a time, until the mix binds well. If using canned beans, you may need a little more flax.
Form into patties.
Heat a medium skillet and add some coconut oil. Place patties in pan and cook about 5 minutes each side until crispy on the outside and warm on the inside.
Serve with your favorite bun or lettuce and toppings.
Make Ahead: Stock your freezer with these weeknight favourites! Simply layer formed, uncooked patties between parchment paper, store in an airtight container, and freeze until it’s burger night! Defrost before sautéing.
Makes 8 large patties