Finding a veggie burger in Korea is practically impossible, I have never seen one that isn’t just tofu. In this recipe, I use canned black beans along with common vegetables to create a delicious tasting and healthy burger.
Black Bean Veggie Burgers
Servings: Makes 4 burgers
-1 can (about 1 1/2 cups) black beans, drained and rinsed
-1/2 cup cooked rice (I used leftover mixed-grain rice)
-1/2 cup breadcrumbs (I used the ‘butt’ piece of wheat bread)
-1/2 bell pepper, diced
-1/3 cup (1/3 small carrot), grated
-1/2 small onion, diced
-3 cloves garlic, diced
-2 tsp Worcestershire sauce
-1 tsp Dijon or whole grain mustard (optional)
-1/2 tsp salt
-1/4 tsp ground black pepper
-1 -2 tsp of spices (you can use any other spices you like, I like cumin or chili powder)
*Preheat oven to 215 degrees Celsius (375 degrees Fahrenheit)
1) Make your own breadcrumbs: put 1 piece of dry bread into a blender and pulse until it becomes course crumbs.
2) Remove the breadcrumbs from the blender.
3) Add the chopped bell pepper, garlic and onion to the blender. Pulse until they are minced finely. Drain the veggies over a strainer just in-case there is extra juice after the blending- too much juice will not result in a firm burger.
*Note- if you do not have a blender, you could probably grate all the veggies with a cheese grater and further chop them after that – this works really well actually. You can also buy bread crumbs at any mart near the flour.
4) Mash the drained and rinsed beans in a bowl with a fork, potato masher or hands.
5) Combine the egg with the Worcestershire sauce, mustard, salt and pepper and any other spices (like cumin or chili powder). Set aside.
6) Combine the mashed beans, rice, veggies, egg mixture, and breadcrumbs. Mix well by hand or with a spatula.
7) Form the mixture into 4 burger patties. They may be loose/wet at this stage.
8) Grease a foil-lined baking tray with a little oil or cooking spray. Place the patties on the tray. Bake the patties at about 215 degrees Celsius for 20-25 minutes (10-12 minutes per side) so they get nice and firm.
* You could also put the patties in the freezer to firm-up and then bake or pan fry them at a later point. You can still freeze the burgers after you cook them too.
Enjoy your homemade veggie burgers! I like mine simple with ketchup on a whole grain English muffin (see picture below).
This is a nice base recipe, but you can get creative with different seasonings, sauces, and toppings. You could also mix up the veggies by subbing corn and black olives for a southwest style etc…
Below are the ingredients used in this recipe. You can find the black beans and dijon mustard at most Home Plus stores, the whole grain English muffin buns at Costco and the Worcestershire sauce at your local mart or Home Plus.
For 1 Serving (1 patty): 133 Calories, 1.8 g Fat, 0.5 g Saturated Fat, 52.9 mg Cholesterol, 486.5 mg Sodium, 25.9 g Carbohydrates, 5.9 g Fiber, 2.2 g Sugars, 7.1 g Protein.