It took me years and lots of trial and errors to figure out a solid recipe for my Black Bean and Mushroom Veggie Burgers, but I’m finally stoked with this recipe! These veggie burgers are packed with flavor, hold together, and have great texture! If it’s protein you’re looking for, they are incredibly protein-rich and loaded with omega-3, fiber, vitamins and minerals.
Can these be gluten free?
Yes! Swap out the bread crumbs for 1 ¼ cup of rolled oats. Process oats in the food processor first before adding anything else. If mixture is still too wet to make patties (sticks to your hands so much that it’s impossible to make a patty) after combining everything in large bowl, process more oats and add until mixture holds together and isn’t too sticky.
Why mushrooms?
Cooked mushrooms add hearty flavor and texture to dishes! They are versatile and can be used in so many ways.
White mushrooms, also known as table, common, button, or champignon mushrooms are the most readily available and commonly consumed. When they’re fully grown they are known as portobello mushrooms.
Packed with nutrients and vitamins, mushrooms also contain a higher amount of protein than most vegetables (2 grams per cup).
Mushrooms are a great source of vitamin D (33% DV per 1 cup), which your body needs in order to absorb calcium.
Mushrooms also contain:
(% of the Daily Value)
- Vitamin B2 (riboflavin): 22%
- Vitamin B3 (niacin): 16% of the DV
- Selenium: 12% of the DV
- Phosphorus: 5% of the DV
Mushroom magic
Did you know that mushrooms contain antioxidants which have cancer fighting properties? Studies have shown that mushrooms have a strong protective effect against certain cancers, especially breast cancer, inhibiting tumor growth!
The presence of beta-glucans in mushrooms enhance the natural killer cell function in the body and increases immune defense against diseases and cancer.1
Mushrooms may also reduce risk of heart disease by reducing inflammation, cholesterol, and oxidative stress.
Polysaccharides in mushrooms may help regulate blood sugar levels, improving insulin resistance.2
Beans, beans, the musical fruit. . .
Black Beans are thought of as musical fruit but I prefer to think of them as magical! Beans are incredibly nutritious and loaded with protein, fiber, vitamins, antioxidants, and minerals.
Where do I get my protein? Beans, for one! But the spotlight should really be on the fiber content, which beans are packed with! Literally no one in developed countries is lacking protein, even vegetarians and vegans are eating too much. But 95% of Americans are deficient in fiber. This results in an array of health issues, including increased risk for heart disease, stroke, hypertension, certain gastrointestinal disorders, obesity, type 2 diabetes, and certain cancers.3
Wanting to lose weight? Beans contribute to weight loss since they are low in fat and calories and high in fiber, which keeps you feeling full longer!
Eat beans, save lives
What is the leading cause of death in the U.S.? Heart Disease. What helps contribute to heart disease? Beef burgers. One 8 oz beef burger patty is loaded with 480 calories, 34 grams of fat, 12 grams of saturated fat, and 150 mg of cholesterol.4 Add a fried egg on top and there’s another 186 mg of cholesterol. Bacon? Depending on the cut and brand, a couple of slices could add up to another 20 grams of fat, 7 grams of saturated fat, and 40 grams of cholesterol.5 Yikes.
Eat for your heart! Beans and other legumes lower your LDL cholesterol (bad) while raising your HDL cholesterol (good). This helps with lowering blood pressure and inflammation while reducing your risk for heart disease.6
This is important because heart disease is so preventable. A whopping 90% of heart disease cases could be entirely prevented by food choices and lifestyle.7 Approximately 697,000 people die of heart disease in the United States every year — that’s 1 in every 5 deaths.8 It doesn’t have to be this devastating!
The second leading cause of death in the U.S. is cancer. But, there is strong evidence that eating beans and plant based foods can protect you against not only diabetes and obesity, but also cancer! 910
Want to skip the bun?
If you’re wanting to omit the bread, these Black Bean and Mushroom Veggie Burgers are AMAZING over a salad! I like to make a quick spicy aioli with vegan mayo, lime juice, and a dash of hot sauce. I prepare a heaping bowl of a chopped dark leafy green (romaine, lettuce, and/or kale), tomato, avocado, red cabbage, and green onions, then add the heated veggie burger patty and top with a dollop of the sriracha aioli. Yum!
Black Bean and Mushroom Veggie Burgers
Ingredients
Mushroom mix
- 8 mushrooms finely chopped
- ½ of a red onion finely chopped (about 1 ¾ cup)
- ¼ cup Liquid Aminos or Tamari or sub Soy Sauce
- 6 cloves garlic minced
Flaxseed mixture
- 3 Tbsp flaxseed meal not whole seeds
- ¼ cup cold water
Beans + Spices
- 2 – 15 oz cans of black beans drained and rinsed
- 1-2 cups bread crumbs
- ¾ cup walnuts minced
- 1 Tbsp nutritional yeast
- 1 Tbsp smoked paprika
- 1 Tbsp chili powder
- 1 Tbsp cumin powder
- 1 Tbsp Italian seasoning
- ¼ cup parsley or cilantro minced
Instructions
- In a small bowl: mix 3 Tbsp of flaxseed meal with ¼ cup cold water and let sit.
- Heat large skillet on medium heat and add onions, mushrooms, garlic and Tamari. Sauté, stirring occasionally, until there’s no more liquid and mushrooms begin to stick (but not burn!).
- In a large bowl add 1 cup of breadcrumbs and everything else under “beans + spices”. When mushroom mix has finished cooking, add that to the large bowl along with the flaxseed mixture. Use a potato masher (or fork) to mash and combine to desired consistency. Refrigerate for an hour if you have the time.
- Form patties with your hands, adding more breadcrumbs if mixture is too sticky.
- If baking or grilling, preheat oven or outdoor grill to 350°.
- Baking: Brush patties lightly with oil. Bake for 20-25 minutes on middle rack, carefully flipping after the first 15 minutes when they are slightly browned, careful not to over-cook! Patties will firm up more after they’re out of the oven.Pan-Frying: Cook patties on lightly oiled skillet on medium heat. Cook until both sides are lightly browned, flipping halfway through, about 5 minutes per side depending on the heat of the stove.Grilling: Lightly brush patties with oil. Place patties on grill once it reaches 350°. Grill each side 6-8 minutes, flipping halfway through once the bottom side browns.
- When everything is finished, remove patties from oven and let rest for 5 minutes (they’ll firm up a little more) while assembling lightly toasted buns with toppings and condiments of choice. Enjoy!
Notes
- Veggie burgers will keep in the fridge in a well-sealing container for up to 5 days.
- If freezing, cook patties and freeze for up to 1-2 months.
Did you love these veggie burgers? I’d love to hear! Leave me a comment below! 🙂
- https://pubmed.ncbi.nlm.nih.gov/17895634/
- https://www.healthline.com/nutrition/mushrooms-good-for-diabetes
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6124841/
- https://www.nutritionvalue.org/Beef_burgers%2C_beef_902766_nutritional_value.html?size=4+onz+%3D+113.0+g
- https://tools.myfooddata.com/nutrition-facts/168277/wt1
- https://www.healthline.com/nutrition/healthiest-beans-legumes#TOC_TITLE_HDR_3
- https://newsroom.clevelandclinic.org/2021/09/29/90-percent-of-heart-disease-is-preventable-through-healthier-diet-regular-exercise-and-not-smoking/#:~:text=2021%20%2F%20News%20Updates-,90%20Percent%20of%20Heart%20Disease%20is%20Preventable%20through%20Healthier%20Diet,regular%20exercise%2C%20and%20not%20smoking.
- https://www.health.ny.gov/diseases/cardiovascular/heart_disease/#:~:text=About%20697%2C000%20people%20die%20of,Americans%20have%20a%20heart%20attack.
- https://www.wcrf.org/dietandcancer/recommendations/wholegrains-veg-fruit-beans
- https://nutritionfacts.org/topics/chickpeas
