Roasted Black Bean & Walnut Burgers

Name: Roasted Black Bean & Walnut Burgers
Prep time: 40 min
Cook time: 40 min
Total time: 1 h 20 min
Yield: 8 servings
Ingredients: 8 oz mushrooms (cleaned, stems removed); 1 medium carrot (roughly chopped); 1.5 cups broccoli florets (about 85 grams); 0.25 medium onion (roughly chopped); 2 cloves garlic cloves (medium); 2 cups spinach leaves (packed, about 85 grams); 1 handful fresh herbs (chives, parsley, or cilantro (optional)); 1 can black beans (15-ounce, drained and rinsed); 0.33 cup walnut halves (about 35 grams or 14 halves); 0.75 cup brown rice (cooked, about 115 grams); 0.5 cup panko breadcrumbs (about 35 grams, or use homemade breadcrumbs); 2 large eggs (or use flax eggs for vegan version); 1 tbsp tomato paste (about 15 grams); 2 tbsp oil (olive, avocado, or grapeseed oil, plus more for cooking (about 30 grams)); 1 tsp smoked paprika; 1 tsp chili powder; 0.75 tsp fine sea salt; 0.25 tsp black pepper (freshly ground); 8 rolls bread rolls (for serving); as needed for serving lettuce (for serving); as needed for serving tomato (for serving); as needed for serving cheese (optional); as needed for serving burger sauces (favorite varieties)

Hearty homemade vegetable burgers made with roasted mushrooms, broccoli, black beans, walnuts, and brown rice—better than store-bought and freezer-friendly.

80 min total8 servings

Calories

320

Protein

14g

Carbs

38g

Fat

12g

Ingredients

8 oz mushrooms (cleaned, stems removed)
1 medium carrot (roughly chopped)
1.5 cups broccoli florets (about 85 grams)
0.25 medium onion (roughly chopped)
2 cloves garlic cloves (medium)
2 cups spinach leaves (packed, about 85 grams)
1 handful fresh herbs (chives, parsley, or cilantro (optional))
1 can black beans (15-ounce, drained and rinsed)
0.33 cup walnut halves (about 35 grams or 14 halves)
0.75 cup brown rice (cooked, about 115 grams)
0.5 cup panko breadcrumbs (about 35 grams, or use homemade breadcrumbs)
2 large eggs (or use flax eggs for vegan version)
1 tbsp tomato paste (about 15 grams)
2 tbsp oil (olive, avocado, or grapeseed oil, plus more for cooking (about 30 grams))
1 tsp smoked paprika
1 tsp chili powder
0.75 tsp fine sea salt
0.25 tsp black pepper (freshly ground)
8 rolls bread rolls (for serving)
as needed for serving lettuce (for serving)
as needed for serving tomato (for serving)
as needed for serving cheese (optional)
as needed for serving burger sauces (favorite varieties)

Instructions

1
Heat the oven to 400°F. Line two rimmed baking sheets with foil, parchment paper, or silicone baking mats.
2
Using a damp paper towel, brush all dirt from mushrooms. Cut away and discard any hard stems. Roughly chop the mushrooms, carrot, broccoli, and onion into 1/2-inch chunks.
3
Toss vegetables into the bowl of a food processor. Add the garlic, olive oil, smoked paprika, chili powder, salt, and pepper. Close the lid and pulse 10 to 20 times until coarsely ground.
4
Spread the ground vegetables onto one of the lined baking sheets. Pat them down with a spatula until a very thin layer of vegetables covers the majority of the baking sheet. Roast for 15 minutes. (If the veggies around the outer edges start to turn dark brown, stir and press them back down into a thin layer).
15 min
5
Meanwhile, spread the drained black beans onto the second baking sheet in one layer.
6
When the vegetables have roasted for 15 minutes, stir them and press into a thin layer once more. Transfer both baking sheets (vegetables and black beans) to the oven. Roast until the beans begin to split and look dry and the vegetables look drier and toasted, about 15 minutes. Let everything cool.
15 min
7
While the beans and vegetables roast, rinse the food processor bowl and pat dry. Place the walnuts, spinach, and fresh herbs in it. Pulse until they are about the size of breadcrumbs.
8
Add cooled beans and pulse 5 to 10 times until the beans look crumbly with large crumbs.
9
Add the roasted vegetables, panko breadcrumbs, eggs, and tomato paste. Pulse until everything is just combined. You want to keep some texture; don't pulse until a smooth mixture.
10
Scrape the mixture into a bowl and fold in the rice.
11
Refrigerate the veggie burger mix up to 24 hours. Or make patties, cook them, and freeze wrapped in foil up to 3 months.
12
When ready to make the burgers, divide into 8 equal portions (about 3 1/4 ounces or 3.2 oz each). Form each portion into a 1/2-inch thick patty.
13
Heat a skillet over medium-low heat, add oil, and then place patties in one layer. (Use about 1 tablespoon of oil to cook 4 burgers). Cook until heated through, firm, and browned on both sides, about 4 to 6 minutes on each side. If any bits fall from the sides as you flip, press them back into the sides of the patty. Be careful when flipping so they stay together.
10 min
14
For an outdoor grill, place a cast iron pan or griddle over a low fire to cook the burgers.
15
To reheat frozen cooked burgers: Bake in a 350°F oven until heated through, 15 to 20 minutes. Or reheat in a skillet over medium-low heat until heated through, 5 to 10 minutes on each side. Do not microwave the patties (they steam and become floppy).