Pumpkin Black Bean Burgers [Vegan + GF]
User Reviews
5.0
45 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
30 mins
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Servings
5 burgers
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Calories
185 kcal
-
Course
Main Course
Pumpkin Black Bean Burgers [Vegan + GF]
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Black bean pumpkin burgers are simple and tasty! No precooking or chopping required. Just combine all your ingredients, form your patties and bake!
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Ingredients
- 15 oz can black beans drained & rinsed, approx 1+⅓ cup
- 1 cup pumpkin puree
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika or sweet
- ½ teaspoon cumin
- 2 tablespoon tamari or soy sauce if not avoiding gluten
- ⅔ cup quick cooking steel cut oats or rolled oats
Optional Toppings
- burger buns
- lettuce
- tomato
- pickle
- guasacaca
- sriracha mayo
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Instructions
- Preheat your oven to 375 degrees F and line a baking tray with parchment paper.
- Add all the ingredients to a food processor and pulse until combined, stopping to scrape down the sides if needed. Do not over process, some chunkier pieces is ideal.
- Divide your mixture into 5 patties and bake for 20-25 minutes. Do not overcook or they will get dry. The burgers are ready when they start to look cracked around the edges as shown in photo 4 above.
- Remove from the oven and let cool for 5 minutes before serving.
Equipments used:
Notes
- Do NOT over process. These patties truly taste best when the ingredients are still quite chunky. Use the pulse button on your food processor to combine the ingredients, without blending them.
- Do NOT over cook. Don't over cook these burgers or they will get too dry and fall apart. The sweet spot is 20-25 minutes. That said, don't under cook either, or they will be too soft and mushy. For the best texture, cook until the edges appear cracked and a little firm to the touch, like shown in photo 4 above, but the centers will be softer.
- Let them rest. When you remove your pumpkin burgers from the oven, be sure to let them rest for 5 minutes before serving. These extra few minutes will help your burgers complete setting and firm up.
- Adjust the seasoning. Feel free to adjust these pumpkin burgers to suit your taste. Remember, these are not pumpkin spice burgers, the pumpkin is acting to provide moisture and nutrients. If you want pumpkin spice flavours in your burger, add some cinnamon, nutmeg, ginger, and/or cloves if desired. Don't go overboard. Or, if you want a spicy, rather than smoky flavour, sub half or all of the smoked paprika for cayenne powder.
Nutrition Information
Show Details
Serving
1Patty
Calories
185cal
(9%)
Carbohydrates
33g
(11%)
Protein
10g
(20%)
Fat
2g
(3%)
Saturated Fat
1g
(5%)
Sodium
506mg
(21%)
Potassium
395mg
(11%)
Fiber
10g
(40%)
Sugar
2g
(4%)
Vitamin A
7823IU
(156%)
Vitamin C
4mg
(4%)
Calcium
53mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 5burgers
Amount Per Serving
Calories 185 kcal
% Daily Value*
| Serving | 1Patty | |
| Calories | 185cal | 9% |
| Carbohydrates | 33g | 11% |
| Protein | 10g | 20% |
| Fat | 2g | 3% |
| Saturated Fat | 1g | 5% |
| Sodium | 506mg | 21% |
| Potassium | 395mg | 8% |
| Fiber | 10g | 40% |
| Sugar | 2g | 4% |
| Vitamin A | 7823IU | 156% |
| Vitamin C | 4mg | 4% |
| Calcium | 53mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
45 reviews
Excellent
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