Triple-Bean Veggie Burgers
User Reviews
5
36 reviews
Excellent
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Prep Time
20 mins
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Cook Time
20 mins
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Total Time
40 mins
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Servings
8 veggie burgers
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Calories
278 kcal
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Course
Main Course
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Cuisine
American
Triple-Bean Veggie Burgers
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Triple-Bean Veggie Burgers blend black beans, chickpeas, and cannellini beans with sautéed vegetables, quinoa, and oats to form a hearty, textured patty. Seasoned with Italian herbs and spices, these flavorful burgers are bound with eggs or flax eggs and olive oil, making a filling vegetarian entrée that can be served fresh or frozen for later use.
Description
This recipe combines a trio of canned beans—black beans, chickpeas, and cannellini—with finely diced red bell pepper, red onion, and celery sautéed until translucent and tender. Garlic is added near the end for aroma. The vegetable and bean mixture is transferred to a bowl with cooked quinoa, rolled oats, ground flaxseed, and seasonings including Italian herbs, chili powder, paprika, cumin, salt, and pepper.
Eggs or flax eggs are incorporated as binders alongside olive oil. The mixture is mixed and partially mashed to bind but retains some bean texture for a chunky consistency. These burgers can be shaped and cooked immediately or portioned and frozen for convenience.
The burgers offer a satisfying combination of plant proteins, vegetables, and grains with layered seasoning for a balanced flavor. They hold together well due to the oats and eggs and provide a versatile vegetarian option for sandwiches or entrees.
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Ingredients
- 1 can black beans 15 oz
- 1 can chickpeas 15 oz
- 1 can cannellini beans 15 oz
- 1 red bell pepper finely diced (1 cup)
- 1 red onion finely diced (1.5-2 cups, or white onion, medium
- 1 cup celery finely diced
- 2 egg large or 2-3 flax eggs
- 2 cloves garlic minced
- 1 cup quinoa cooked
- 1 + ½ cups rolled oats (not instant)
- 2 TBSP Flaxseed ground
- 4 TBSP olive oil
- 1 tsp Italian seasoning like Mrs. Dash, salt-free blend
- 1 tsp chili powder
- 1 teaspoon paprika
- 1 teaspoon cumin
- ½ teaspoon kosher salt
- black pepper freshly ground, to taste
- crushed red pepper flakes to taste
- parsley to taste
Instructions
- Drain and rinse beans, then set aside.
- Next saute celery, onion, and red pepper in approx 4 Tablespoons of oil with a few cranks of freshly ground black pepper and a sprinkle or two of red pepper flakes.
- After about 7 minutes or so, add garlic and continue to saute until the veggies are translucent and tender.
- Transfer to a large bowl and add the beans, flax, oats, and quinoa.
- The oat/quinoa ratio can vary depending on what you have on hand [think of these burgers as a great way to empty your fridge and pantry!]. I try to always have a bowl of cooked quinoa in my fridge so I can make super speedy batches of quinoa fried rice during the week..
- Add the rest of your ingredients and mix.
- Feel free to use a large spoon or potato masher to somewhat smush everything together. Once incorporated, it will start to look like edible confetti!
- You can transfer this mixture to a food processor for a more uniform veggie burger or leave the beans whole for a super chunky veggie burger that will crumble easily on salads and such. I like them chunky so I've actually never pureed them in any of the batches that I've made. They whole beans give the burgers a meaty texture that makes me feel like I'm eating a traditional burger. Only they're healthier... and more flavorful... and yes, just plain awesome this way.
- First form the bowl-of-yumminess into balls.
- I can't quite say this without making it sound borderline inappropriate, but cup each ball in your hands and squeeze tightly, rotating as you gently but firmly press it into a disc. Think of it as stress-relief!
- Form into 8 patties, cover, and refrigerate 30 minutes.
- Feel free to prep these overnight for the following day! I typically make one burger right away and then leave the remainder in the fridge overnight. The following day I cook up the rest of the burgers and split the batch between the fridge and freezer. To freeze, simply cook the burgers, allow to cool a bit, and then freeze [spaced] on a plate or cookie sheet. Once they've had a chance to partially freeze you can pile them in baggies or your favorite airtight container. Viola! Fast food without the freaky ingredients.
- Ready to eat? Pour a teeny bit of oil in a skillet, heat to high, and cook for a few minutes on each side until you're left with a golden crust. Wrap any burgers that you don't plan on stuffing your face with immediately in foil, saran wrap, or an air tight container and pop in the fridge or freezer for a quick meal. To re-heat, simply pop on a baking sheet in the oven for about 20 minutes at 400F.
Notes
- This recipe makes about 8 burgers, suitable for immediate cooking or freezing.
- Nutrition estimates are based on online calculators and may vary with ingredient variations.
Nutrition Information
Show Details
Calories
278kcal
(14%)
Carbohydrates
35g
(12%)
Protein
11g
(22%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Cholesterol
41mg
(14%)
Sodium
300mg
(13%)
Potassium
343mg
(7%)
Fiber
9g
(36%)
Sugar
2g
(4%)
Vitamin A
805IU
(16%)
Vitamin C
20.6mg
(23%)
Calcium
81mg
(8%)
Iron
3.7mg
(21%)
Nutrition Facts
Serving: 8veggie burgers
Amount Per Serving
Calories 278 kcal
% Daily Value*
| Calories | 278kcal | 14% |
| Carbohydrates | 35g | 12% |
| Protein | 11g | 22% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 41mg | 14% |
| Sodium | 300mg | 13% |
| Potassium | 343mg | 7% |
| Fiber | 9g | 36% |
| Sugar | 2g | 4% |
| Vitamin A | 805IU | 16% |
| Vitamin C | 20.6mg | 23% |
| Calcium | 81mg | 8% |
| Iron | 3.7mg | 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
36 reviews
Excellent
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