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Black Bean Goji Burgers

Black11 use

High protein, low carb gluten-free vegan burger

These black bean burgers are delicious! There is spice from chilli, coriander & cumin, texture from goji berries, seeds & nuts, fragrance from garlic, red onion & seeds, freshness from fresh herbs & salty sweetness from succulent sun-dried tomatoes.

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To make these burgers even more nutrient dense, I have also added goji berries, ground flaxseed, chia seeds & protein powder (soy-bean or pea protein powder work well). These burgers are great for the health conscious, vegans, those following a gluten-free diet &  high protein low carb diets.

Black17I love layering up these burgers on one slice of toasted rye or sourdough bread, then lots of salad, guacamole, tomatoes or tomato salsa.

These burgers are quick & easy to make & freeze beautifully too making it a great ‘convenience’ food. (I think they are rather good too!)

Preparation time: 15-20 mins

Cooking time: 25 mins if baking, 13-15 mins if pan-frying

Makes 6 burgers

Ingredients:

  • 1/2 tbsp coconut oil
  • 1 red pepper, roughly chopped
  • 1 medium red onion, roughly chopped
  • 30g sun-dried tomatoes
  • 3 plump cloves of garlic
  • 1/2 cup cashews
  • 1/4 cup pumpkin seeds
  • 3 tbsp goji berries
  • 1 X 400g can of black beans, drained
  • 28g of fresh coriander
  • 2 1/2 tbsp tamari
  • 2 tbsp lime juice
  • 2 1/2 tsp dried chilli flakes
  • 2 1/2 tsp ground cumin
  • 1 1/2 tsp ground coriander
  • 1/2 cup of quick cook oats or gram flour or gluten-free oats
  • 1 tbsp chia seeds
  • 2 tbsp protein powder (I used Pulsin’ Soy and Pea protein varieties). Note: if you do not have protein powder,  you can substitute for more oats or milled chia seeds

Burger accompaniments: guacamole, tomatoes, cucumber, dark kale, lettuce, rocket, spinach, toasted rye or sourdough bread, finely sliced red cabbage, finely sliced red onion, radish.

Burger toppings

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Method:

If baking the burgers, preheat the oven to 160ºC (350ºF) and grease a baking sheet with a little spray coconut oil or melted coconut oil.

Put the red pepper, red onion chunks, garlic cloves & sun-dried tomatoes in a blender or food processor.

Black 1a process

Whizz to combine.

Black 1b process

Tip out the tomato- pepper contents into a large mixing bowl.

Place the cashews, pumpkin seeds, goji berries into a blender or food processor along with the spices & whizz to form a grainy texture (allow for some gritty bits to add texture to the burgers).

Black 1c process

Tip into the bowl containing the tomato-pepper mixture.

Put the drained black beans, fresh coriander, tamari, lime juice, chilli flakes, cumin & coriander into the blender or food processor & whizz to form a paste.

Black 1d process

Add to the bowl containing the chopped tomatoes & peppers & onions. Add the oats or gram flour, chia seeds & protein powder. Mix well together. Season well.

Black 1e process

Using your hands, form the mixture into 6 burger patties.

Place patties on the baking sheet.

Black 1h process

Not baked…

Bake for 25 mins. Alternatively, you can pan-fry the burgers for 13-15 mins (flipping over half way through) in coconut oil.

Black 1j process

Baked!

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Cooked burgers ready for assembly!

Now the fun part! Assemble as desired. Enjoy!

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Don’t forget you can find my favourite recipes in my FREE eBook here.

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Don’t forget you can find my favourite recipes in my FREE eBook here.

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5 replies »

  1. Just made these, and I don’t normally cook, they were lovely 😁.
    I am starting a plant based diet for 90 days, reducing processed sugars and fats as well as no meat and dairy. Great start with these burgers, thank you

    Like

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Good evening! After a big lunch out, I've rustled up a quick light supper...a nourishing buddha bowl with whatever was in the fridge. Here is a salad of pak choi, sliced red cabbage, toms, toasted sweet potato slices, pomegranate seeds, edamame beans, olives, fresh basil, sliced avocado, ready made black (beluga) lentils @merchantgourmet, a huge dollop of hummus and crunchy pumpkin seeds @naturesheartuk. The dressing? A simple lemon juice and balsamic dressing. (Fresh and tangy!)⠀ .⠀ I'm not used to posting my Buddha bowls...does it pass the test? ⠀ .⠀ Why eat lentils? They are one of the best sources of plant based protein (1 cup gives you 18g of protein...equivalent to about 3 eggs! Wowee!), yet low in fat. They are also super rich in soluble and insoluble fibre and so keeps us fuller for longer (good for people like me who are otherwise constantly snack!), so can help in weight loss . ⠀ .⠀ The mega fibre content also helps promote a healthy gut, reduces blood cholesterol levels and so good for the heart. The fibre also helps stabilise blood sugar levels, so a great choice for diabetics. Pretty good huh?!⠀ .⠀ .⠀ The geeky nutritional bit (credit to: https://buff.ly/2K1AK9r)⠀ One cup of cooked lentils has about: ⠀ ⠀ 230 calories⠀ 18 grams protein⠀ 15 grams of fiber⠀ 3.5 grams sugar⠀ less than 1 gram fat⠀ 358 milligrams folate (90 percent DV)⠀ 1 milligram manganese (49 percent DV)⠀ 6.6 milligrams iron (37 percent DV)⠀ 356 milligrams phosphorus (36 percent DV).⠀ .⠀ .⠀ .⠀ .⠀ . . . . . . .⠀ .⠀ .⠀ .⠀ @thrivemags @thefeedfeed @veganfoodspot @hbloggerscom @veganshares @thefeedfeed.vegan @vegandaily1 @vegandailyuk @holland_barrett @WeAreVeganuary ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #veganfood #veganfoodporn #veganfoodshare #vegansofig #veganism #makesmewhole #nourishnotpunish #veganfitness #veganathlete #rawvegan #veganshare #whole30recipes #veganforlife #vegandiet #healthybalance #paleofood #whatveganseat #plantbased #poweredbyplants #801010 #veganinspo #wholefoodplantbased #foodforthought #eatwholefoods #ketofriendly #ketomom #paleorecipes #paleoeats
Hooray it's Sunday! ⠀ Today we have an acai smoothie bowl for brekky using powdered acai superpowder @naturesheartuk. Why take acai? Acai berries are rich in antioxidants, but also they are one of the few fruits that contain healthy fats (the omegas!), making them good for the brain (improved cognition-where did I leave my phone again?!), heart, digestive and immune systems. They are also good for anti-ageing! (Cheaper than a pot of posh anti-wrinkle cream too!)⠀ .⠀ .⠀ This smoothie bowl has acai berries, blueberries, spinach, cucumber blended together with a twist of lime for extra zing and soya bean protein powder. I've topped it with granola, coconut, dried goldenberries, gojis, fresh berries and seeds. ⠀ Have a super Sunday Instagram friends!⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ @Alpro @pulsinhq @Alpro @BionaOrganic @thrivemags @thefeedfeed @veganfoodspot @hbloggerscom @veganshares @thefeedfeed.vegan @vegandaily1 @vegandailyuk @holland_barrett @WeAreVeganuary @LinwoodsFoods⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #vegan #veganrecipes #smoothiebowls #veganfoodporn #veganfoodshare #vegansofig #veganfitfam #whole30 #postworkoutsmoothie #veganfitness #veganathlete #fueledbyplants #acaibowl #fitnessaddict #veganstrong #veganfitfood #whole30 #foodgawker #fitnessaddicted #plantbased #poweredbyplants #801010 #fitfood #fitnessmotivation #fuelyourbodyright #foodforthought #eatwholefoods #veganfitnessfood #foodisfuel #hclf
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