Author Archives for Mama Knows Nutrition

The Only Black Bean Veggie Burger Recipe You Need

These turmeric black bean veggie burgers are hearty and tasty! Truly, the only veggie burger recipe you ever need to make at home. 

You guys, I almost didn’t make these veggie burgers. Because every veggie burger recipe I’ve tried in the past came out dry and crumbly. Edible, I suppose, but veggie burgers deserve more than that!

I went to my #1 resource for recipes…my brother, Chef Chris. He is a modest guy but has worked at some of the top restaurants in NYC and if anyone was going to have a solution, it would be him.

Thanks to Chef Chris we have veggie burgers that do NOT dry out, even when baked in the oven. To take them over the top you can pan fry them in a skillet, but for busy nights, baking in the oven gives you some time away from hands on cooking.

These veggie burgers are great for the whole family…even the baby loved them! They are flavorful without being too spicy for the little ones. That being said, feel free to use more jalapeno than the recipe calls for if you want them hotter.

Slightly crispy on the outside, tender on the inside, but not mushy, these are truly awesome veggie burgers. Gluten-free and vegan, too. If you try them, let me know!

Black Bean Veggie Burgers

Black Bean Veggie Burger | mamaknowsnutrition.com

 

The Best Vegan Black Bean Veggie Burgers
Prep Time
20 mins
Cook Time
25 mins
Total Time
45 mins
 

The best vegan, gluten-free black bean veggie burgers that are foolproof and loved by everyone in the family!

Course: Main Course
Cuisine: Dairy free, Gluten Free, Vegan
Servings: 8
Ingredients
  • 4 cups canned black beans, no salt added divided
  • 4 cloves garlic raw or roasted
  • 1/3 cup carrots
  • 1/3 cup celery
  • 1/3 cup yellow onion
  • 1 small jalapeno no seeds
  • 1 tsp dried rosemary
  • 1 tsp turmeric
  • 1 tsp oregano
  • 1 tsp salt
  • 1/2 cup rice flour or GF rice flour blend
  • 1/4 cup Manitoba Milling ground flax
  • 3/4 cup water
Instructions
  1. Preheat oven to 350. Line a baking sheet with parchment paper, or spray pan with nonstick spray.

  2. Blend together 2 cups black beans with the garlic, ground flax, and water. Set aside.

  3. Dice SMALL the carrot, celery, onion, and jalapeno. You could use a food processor to make quick work of it. 

  4. In a large bowl mix together the diced veggies, 2 cups whole black beans, and rosemary through salt. Add the rice flour and blended bean-flax mixture. Mix well. 

  5. Form into patties. I used a meatball scoop and then flattened into patties about 1/2 inch thick.

  6. Place patties on baking pan. Spray tops with a light coating of oil. 

  7. Bake for 20-25 minutes.

Recipe Notes

If you use canned beans, you will need just over 2 cans (2 cans plus 1/2 cup from a 3rd can). Use the leftover beans in another recipe or freeze for later! (Or my favorite, sneak some black beans into a smoothie for your kids. They will NEVER know they are there!)

 

Instead of baking, you can pan fry in a skillet in a small amount of oil (I suggest avocado oil or olive oil). 

 

For spicier burgers, use two whole jalapenos.

 

Disclosure: I am a Manitoba Milling Co. Health and Wellness Ambassador. I was not compensated for this post but did receive free product. I only partner with brands I LOVE and use their products regularly.

 

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Black Bean Veggie Burgers | mamaknowsnutrition.com

 

10 Tips For When You Have No Desire To Cook

Top ten tips for when you have no desire to cook, but need to feed your family!

My husband and I were having a conversation recently about how naive we were about some (aka LOTS) of things back in our college days. Like, how it seemed so easy to eat healthy and workout regularly. We thought that it was no big deal.

Here I am 10 years later with two kids and I’m like ooooooh okay. Not always so easy when your time is pretty much never your own! 

In a perfect world, I really do love to cook. But that world where I have endless free time, no kids glued to my body, and someone else to do my dishes…it’s far from reality. There are days when I am SO tired and worn out that I wish we didn’t have to eat at all because even the idea of washing one pot and wiping down my stovetop is enough to make me call my husband and tell him I’m quitting. But since quitting being mom is not really an option, (and obviously I’m not serious!) I have to find ways to make it work.  Continue reading

What to Order for Your Baby at a Restaurant

Husband calls and says, “let’s go out to dinner tonight!” And there’s me, in my leggings and the same sweatshirt I’ve been wearing the past three days, haven’t showered yet, shouting “YES! YES YES YES YES YES! ADULT INTERACTION! YASSSS.” If you’re also a stay-at-home or work-from-home mom, I know you get me.

And before I can remember that eating out with a baby and a toddler is hard work and I basically don’t sit down or enjoy my meal, I’ve scooped up my kids, threw on some clothes without even looking at myself in the mirror, and we’re backing out of the driveway within 3, maaaybe 5 minutes. Continue reading

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