Yummy Bean Burgers (Vegan Recipe)

Did you know you should be eating 3 servings of beans per day? This is easier than you think! Bust out some carrots and hummus, find a vegan bean burger recipe, add lentil meatballs to your spaghetti, or top your salad with some rinsed kidney beans. If you’re transitioning to a vegan or plant based diet, you’ll want to add in some yummy beans to your recipes.

Increasing the legumes you eat every day helps to increase your protein & fiber intake while helping steady your blood sugar. The great thing about beans that this study found, was that the carbs in beans don’t spike your blood sugar as carbs typically do. They may even help to steady out your blood sugar into your next meal!

Beans, Beans, the Magical Fruit

If being gassy is a concern for you, just know that the average person passes gas 22 times a day. Research done for the 2010 Dietary Guidelines for Americans looked into increasing beans and the amount of people who reported an increase in flatulence in the first week of bean consumption reported a 35% increase, the third week reported a 15% increase, and it dropped to a 5% increase by week five. So the reputation of the magical fruit obviously didn’t look at the long term!

Since concerned about the increase in flatulence? Usually when you’re starting out eating beans and noticing an increase in flatulence, it’s because your body is lacking the amount of a certain enzyme in the gut. There’s also a well known supplement for this enzyme known as Beano or Bean-zyme (the vegan version).

So are you ready to stop listening me jabber and wanting to dive into my favorite vegan bean burgers? Let’s go!

Super Yummy, Vegan Bean Burgers

Ingredients

• 1 can of black beans
• 1 can of white beans
• 1 heaping Tbsp ground flax seed
• 3 Tbsp water
• 1/2 purple onion
• 1/2 c bread crumbs
• a handful of fresh cilantro
• 1 Tbsp cumin
• 2 tsp oregano
• 1 tsp parsley
• 2 cloves of garlic
• 6 toasted buns (or ‘lettuce’ buns)

Directions

1. Mix together the flax seed and water in a large bowl. Let this sit for five minutes.
2. While the flax seed and water sit, rinse and drain both cans of bean. Then, dice the onion and crush & mince the garlic cloves.
3. Add one can of beans to the large bowl the flax egg is in. Mash these with your hands or a fork (kids love to help to do this too!) Add the second can and do the same.
4. Now add the rest of the ingredients and mix it all together.
5. Here you need to either put the mixture in your freezer for about 30 minutes while you make your sides for your burgers, or cover them and put them in your fridge for up to a day (I’m sure you can put them longer but I haven’t so I’m unsure if they’d dry out). You want the mixture to be cold but pliable when you pull it out.
6. Heat a skillet with your choice of oil, form burger patties, and cook until golden on both sides. (If they’re falling apart you either haven’t packed them tight enough or they need to be colder. I usually put the patties I’m not cooking or the mixture back into the freezer until the others are cooked).
7. We love to make avocado-cashew cream on top too, but you could put sour cream, aioli, Barbecue sauce, or whatever you desire on top!
8. Enjoy!

Do you think you’ll make this recipe? Or do you have another favorite to share? Let me know!

Thanks for reading guys! I hope you love these vegan bean burgers as much as we do!!

*I believe this maybe the recipe I first tried long ago. I’m not 100% sure due to the fact that the pin on Pinterest started taking me to a broken link so I recently googled it before writing this post to give credit!*