Beans are one of the main nutritional sources of protein for vegetarians. The world of vegan and vegetarian diets offers a delightful variety of patties and burgers. However, this recipe is totally different – a fully innovative double bean mixture that creates a vegan, gluten-free super bean burger. Follow the steps and discover how a complex process can be made so easy.
The blend of two kinds of beans with vegetables and a mix of seeds and spices gives this burger its unique flavor. Authur, a 15-year-old preparing to be a dentist and a talented squash player with several championships under his belt, loves good food. Convincing him to embrace vegetarian dishes was easy once his parents converted to a vegetarian diet. This recipe was originally devised to satisfy his voracious appetite before and after training sessions.
Now, his mother prepares them in large batches and freezes dozens at a time, ensuring a ready-to-eat meal when hungry Authur returns from squash practice. Enjoy this king-sized vegan super burger – perfect for a day trip or a quick meal on a busy day.
3 Easy Steps to Make a Tasty Super Burger
Step one: Cook and blend organic soybeans.
Step two: Mix all the spices with the soybeans.
Step three: Finely chop all vegetables and sauté them separately in toasted sesame oil, then set aside.
Step four: Combine all ingredients and shape them into burger patties. Grill on a hot plate or bake in the oven at 190°C (374°F) for 30 minutes.
You can also create a quick sandwich using a super bean burger, cucumber, tomato, and pesto. Enjoy!
Vegan Super Bean Burger
Ingredients
- Soybean Mixture:
- 160g soybeans
- 0.8 cups gram flour
- 1/2 teaspoon black pepper
- 1/2 teaspoon vegan BBQ sauce (optional)
- 1 teaspoon smoked paprika
- 1/2 teaspoon freshly crushed cumin seed
- 1/2 teaspoon cinnamon powder
- 1/2 teaspoon turmeric powder
- 1.6 tablespoons coconut sugar
- 1 teaspoon salt
- 1 teaspoon vinegar
- 1 tablespoon crushed raw sesame seeds
- Vegetable Mix:
- 1/2 medium carrot, minced
- 1/2 medium zucchini, minced
- 2 leaves of kale, minced
- 1/2 teaspoon sesame oil
- Sautéed Crushed Tofu:
- 120g organic tofu, crushed
- 1/2 seed of grated nutmeg
- 2 tablespoon sesame seeds, toasted in sesame oil
- 2 tablespoon toasted sesame oil
- 2 tablespoon soy sauce
Instructions
Prepare the Soybean Mixture:
Soak the 160g soybeans for at least 6 hours (overnight is preferable). Discard the soaking water, then transfer the beans to a pot or pressure cooker with water at a 1:3 ratio (beans to water). Cook over medium heat until the beans are soft (approximately 3 hours on the stove or about 30 minutes in a pressure cooker).
Process the Beans into a Coarse Paste:
Drain the beans and pulse them in a food processor or blender until achieving a very coarse texture, scraping down the sides as needed. Transfer the coarse paste to a bowl, then add all the prepared ingredients of the Soybean Mixture and mix thoroughly. Set aside.
Prepare the Vegetable Mix:
Heat a skillet over medium heat with 1/2 teaspoon sesame oil. Sauté the minced 1/2 medium carrot, 1/2 medium zucchini, and 2 leaves of kale for at least 3 minutes. Season lightly with salt, then transfer to a separate bowl.
Sauté the Crushed Tofu:
In the same skillet, heat 1 tablespoon toasted sesame oil with 1 tablespoon toasted sesame seeds. Add 120g of crushed organic tofu and sauté until it turns lightly golden. Grate a pinch of nutmeg over the tofu and add 1 tablespoon soy sauce. Sauté briefly until the tofu acquires a slightly crunchy texture, then remove from heat and set aside.
Assemble the Burger:
Preheat your oven to 190°C (374°F). Lightly brush a tray with a layer of sesame oil. In a large bowl, combine the Soybean Mixture, Vegetable Mix, and Sautéed Crushed Tofu. Form the combined mixture into burger patties of your preferred size, ensuring they do not overlap on the tray. Bake in the preheated oven for 30 minutes. Once cooked, remove the patties and serve either as a hamburger sandwich with your favorite toppings or as a standalone dish accompanied by vegetables, rice, and a side salad.
Nutrition
-
171.0 Calories
-
16.6g Carbohydrates
-
0.0mg Cholesterol
-
9.2g Fat
-
3.8g Fiber
-
11.3g Protein
-
1.3g Saturated fat
-
329.0mg Sodium
-
5.5g Sugar
No Comments