I. LOVE. Veggie. Burgers.
Not the fake burger patties in the freezer section of the grocery store (blech).
A REAL veggie burger. Made out of actual vegetables. And flavor.
This is my new favorite version.
Black beans, corn, and carrots with a generous helping of fresh cilantro, garlic, and spices.
Plus a refreshing chili lime sauce that might be the perfect summer pairing for this meal.
On toasted sourdough (or a gluten-free bun) and fresh vegetables.
This will be your new favorite veggie burger too. Cheers to summer!
THE GOOD STUFF : nutrients your body needs to be it’s best
| NUTRIENT | WHAT IT DOES… | INGREDIENTS |
| A | Eye health and vision
Immune system support Wound healing |
|
| B Vitamins (B1, B2, B3, B5, B6, B7, B9) | Energy production
Antioxidation DNA repair Skin, digestive system, nerve, GI tract health Toxin breakdown in liver Red blood cell production and health Immune system support Many other body functions |
|
| C | Antioxidant
Immune system support Wound healing Collagen production Skin health Iron absorption |
|
| K | Blood clotting |
|
| Calcium | Muscle function
Nerve signal conduction Hormones Teeth, bone health |
|
| Iron | Oxygen transport/storage
Red blood cell function Anaerobic energy Numerous body functions |
|
| Potassium | Electrolyte balance |
|
| Insoluble fiber | Intestinal tract movement
Supports good gut bacteria |
|
Black bean burger with chili lime sauce.
Gluten free, vegan, and perfect for summer.
Black Bean Burgers:
- 1 tbsp egg replacer + 2.5 tbsp water (*Link below. Or “flax egg:” 1 tbsp ground flaxseed + 2.5 tbsp water)
- 1 (15 oz) can organic black beans
- 2 tbsp water (Or vegetable stock)
- 1-2 tbsp pickle juice (optional) (Use liquid from any jar of pickles. Add more/less to taste)
- 1 tbsp mustard
- 1 tbsp honey (Agave if vegan)
- 1 lime zest + juice of 1/2 lime (Reserve other half for chili lime sauce)
- 3 cloves garlic (Roughly chopped)
- 1/4 cup cilantro
- 1 shallot (Roughly chopped. Sub 1/2 onion.)
- 1 cup quick oats (100% whole grain/gluten free)
- 1/2 cup grated organic carrots
- 1/2 cup frozen organic corn, thawed (*link below.)
Seasonings:
- 1/2 tbsp smoked paprika
- 1/2 tbsp cumin
- 1/2 tbsp garlic powder
- 1/4 tsp smoked sea salt (Sub regular salt)
- 1 tbsp BBQ sauce (I like Annies *link below.)
- 1-2 drops hot sauce (More/less to taste)
- 1 tbsp mustard (I like Bertmans *link below)
- black pepper (To taste)
For serving:
- hamburger buns or sourdough bread (Gluten free buns if needed)
- vegetables of choice ( I used roasted red peppers, sprouts, roasted onion, spinach)
Chili lime sauce
- 4 tbsp dairy free yogurt (I like Kite Hill *link below)
- 2 tsp honey (Sub agave if vegan)
- 1 tsp mustard (I like Bertmans *link below)
- juice of 1/2 lime
- 1/2-1 tsp chili garlic paste (*Link below)
- 1/2 tsp cumin
- 1/2 tsp sea salt
- pinch pepper
Burgers
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Preheat oven to 375 degrees and line a baking sheet.
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In a small bowl, whisk together the flaxseed (or egg replacer) and water. Set aside.
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Add 1/4 cup of the black beans into a food processor, blend 2 tbsp water or vegetable stock until a paste forms.
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Add flax egg/egg replacer, ingredients 4-9 (pickle juice through cilantro), and seasonings. Process until combined.
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Add rest of the black beans and onion. Pulse to combine. Do not blend to a totally smooth consistency- the mixture should have some texture to it.
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Transfer to a bowl. Fold in corn, oats, and carrots
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Form mixture into 4 patties and place on a lined baking sheet. Bake for 30-35 minutes or until golden at 375°F, flipping halfway through.
While burgers are in oven, make chili lime sauce (see below)
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Serve on your choice of bread with vegetables
Chili lime sauce
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Combine ingredients in small bowl. Refrigerate 30 minutes to allow flavors to intensify.
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