Delicious Bean Burgers For Any Healthy Occassion

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Recipe story

Burgers are one of those foods that are so exciting to make and even more exciting to eat. Grilling outside in a hot summer weather or enjoying a burger with your friends at a dinner party – this food has it’s place in everyone’s cookbook. What’s even better is that bean burgers can offer an amazing substitute for anyone looking for a health-focused alternative to a beef patty. I had that “aha” moment of putting together my first bean-based burger when I considered the health benefits of using plant-based sources of nutrition rather than a piece of meat. Yes, I did use some turkey in this recipe, however, that’s easily removable – I used it as a bit of a fat source for easier frying of the patties. Learning how to make some great tasting bean burgers has been game-changing for me as I love the feeling of biting through a crunchy sesame topped bun and experiencing layers of flavor and textures. Try making these one weekend instead of regular beef burgers and I promise – you won’t be disappointed. Even better, with this recipe, you can make your patties as a meal prep and keep them in your fridge for a delicious, healthy meal on the go in the middle of your week!

Nutrition

  • Calories: 0
  • Carbs: 0 g
  • Protein: 0 g
  • Fats: 0 g

Ingredients

2 cups black beans
1 cup of sweet peas
2-3 cups of chopped cauliflower
1/4 - 1/2 cups (30-60g) of bread crumbs
1 whole egg
2-3 strips of turkey bacon
1 tbsp of garlic
1 and 1/2 tbsp of ketchup
1 tbsp of brown sugar
Seasonings - paprika, salt & pepper, chilli powder
Basil pesto sauce as dip
Sesame topped buns
Non-stick cooking spray
Optional - burger condiments, I used Spicy Sriracha sauce

Instructions

Cauliflower Side

Step 1 – pre-heat oven to 450°F/232°C, chop up cauliflower into small crowns, lightly season with salt, pepper, and cumin Step 2 – once the oven is pre-heated, place cauliflower crowns on a baking tray greased with a thin layer of non-stick cooking spray and spread over the surface, bake for 15-20 minutes, then pull baking tray from the oven and flip cauliflower crowns, and bake for additional 10-20 minutes or until desired consistency

Bean Burgers

Step 1 – in a bowl or a plastic container, place sweet peas and break them down with a fork so they’re flat rather than round, then form little “snowballs” from the peas in your hands and squeeze out any excess liquid from the mixture (helps with burgers sticking together), lightly season with salt and set aside Step 2 – place beans in a separate bowl and lightly break down black beans as in step 1, add finely chopped turkey bacon, sweet peas, bread crumbs, egg, ketchup, brown sugar, and garlic, generously season with paprika, salt & pepper, and chili powder, and thoroughly mix together Step 3 – pre-heat a skillet/frying pan on medium heat Step 4 – form burger patties about 2 and 1/2 inches wide (when making patties, try to “squeeze” any excess liquid from the mixture to help with the patty sticking together), lightly grease pre-heated skillet with non-stick spray and cook patties for about 3-6 minutes on the first side and 2-3 minutes after flipping Note – the patties might be “falling apart” a little bit before being fried on the skillet, don’t worry! Once on the pan, the patty will stick together better Step 5 – serve in a sesame-topped bun with desired condiments and optionally with some sliced tomato, spinach, or onion on top of the burger, use cauliflower and pesto as a side as seen in the picture above