My Favourite Plant Based Burger Recipe!

August 9, 2023

I stared eating a more whole foods, plant based diet about seven years ago now (wow, I can't believe it's been that long), and while there certainly isn't a one size fits all diet, in my opinion, a whole foods, plant based diet has amazing benefits and I highly recommend it.

And it's not just me who thinks so. The most comprehensive analysis of diet and cancer ever performed was published by the American Institute for Cancer Research. One of their recommendations to prevent cancer is to eat whole grains and/or legumes (beans, split peas, chickpeas, or lentils) with every meal.

Additionally, plant protein consumption may be linked to lower risk of heart disease and diabetes.

I partly attribute my energy, immune system, and overall health to eating plant based.

I feel my best when I'm nourishing my body with a variety of fruits, vegetable, nuts, seeds, grains, and legumes, and when I eat less stuff from a package and more from a market.

If you're looking for a nourishing, whole foods, plant based burger recipe, look no further, I got you!

For this recipe, you'll need:

- 1 can black beans, drained and rinsed

- 1/2 cup walnuts

- 1 cup short grain brown rice, cooked

- 1/2 cup rolled oats

- 1/4 tsp sea salt

- 1 tsp garlic powder

- 2 tsp yellow mustard

- 1 tsp tamari

- 1/2 tsp liquid smoke

- 1 tsp coconut oil + coconut oil for the patties

- 1 yellow onion, diced

This recipe makes about 8 patties!

Method:

-start cooking the rice first (it takes about 45 minutes to cook)

-throw 1-2 cup of walnuts into a food processor and run those until they are in small pieces

-then throw half the can of black beans into the food processor with the walnut until the black beans are also broken up a bit, but leave some chunks, so don’t make it into a paste or anything like that

-then add 1/2 cup of the rice and whiz that up in the food processor for a bit, again not making a paste, but mixing it together a bit

-put that mixture into a bowl and add the rest of the black beans and the rest of the rice

-then add all the other ingredients except for the tsp of coconut oil and onion and that stir together with a spoon (or your hands)

-in a pan fry the onion in the tsp of coconut oil for about 3-4 minutes, add that to the mixture

-then start to make your patties, I like to take a half cup of the mixture, roll that into a ball and then place it on a flat surface and press it down with a spatula to make the patty

-once you have all your patties you’re ready to fry them up! In the pan add about a half tsp coconut oil and cook about three or four patties at a time frying them for about 3-4 minutes each side

-serve on flatbread or bun of choice with avocado, red onion, mustard, bbq sauce, and vegan mayo!

-enjoy!

Tags: black bean and walnut burger plant based burger recipe recipes

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