The outstanding nutritional benefit of this veggie burger recipe is the quantity and quality of fiber and protein the beans provide. You are guaranteed to reach the recommended 25 grams of fiber daily if you add this burger to your meal plan!
Beans, oats, and nuts are high in fiber. What most people do not understand are the benefits of the special fiber found in psyllium. Psyllium husks are seed coverings, which are rich in gelatinous, water-adsorbing substance called mucilage. It has the ability to absorb 10-50 times its weight in water, which contribute to a feeling of fullness. In other words, it's all but impossible to overeat a meal that contains psyllium, making this a great meal choice for weight loss!
2 cups black beans, or a 15 oz. can
2 cups navy beans, or a 15 oz. can
¼ cup Barlean's Organic Coconut Oil
2 tbsp psyllium husks
2 tbsp chili flakes
2 tbsp cumin
2 garlic cloves
1 tbsp sea salt (use less if concerned about sodium intake)
2 cups finely chopped cauliflower
1 cup whole oats
¼ cup sunflower seeds, whole or coarsely ground
Soak beans at least 12 hours (change out water several times) and cook slowly until they are soft, about 2 hours (or use two 15 oz. BPA-free cans of beans). Finely chop a quarter or half a head of cauliflower in blender (this should make approximately two to three cups of cauliflower). Place in separate bowl. Add all ingredients except cauliflower, oats and sunflower seeds into blender and purée. Add water as needed until consistency is smooth and creamy. Place purée in bowl with chopped cauliflower. Add in other dry ingredients (oats and sunflower seeds). Mix well. Shape "hamburger" dough into patties and store in refrigerator up to 4-5 days. For easier handling, cool dough in refrigerator for a couple of hours or overnight.
When ready to eat, place on parchment paper with a Portobello mushroom cap and bake at 350ºC for 15-20 minutes. Alternatively you could barbecue on the top rack. Add toppings of choice (pictured above is sweet onion, pineapple, avocado and tomato). Serve alongside a salad and root vegetable fries. Makes 6-8 burgers.
– The purée makes an excellent vegan dip or pate for wraps, chips or veggies, so set some aside before mixing in with the dry ingredients.
– For a gluten-free option, take out the oats and use more cauliflower or add in some ground flax instead.
– Mushroom caps will shrink as they lose water in the heat so be sure to choose larger caps.
Image: Louise Van Blyderveen