Vegan Bean Walnut Mushroom Burgers
This Bean Walnut Mushroom Burger hits every mark. It's hefty, has great texture with the walnuts and oats, and it can easily be made in advance and frozen. It needs just a handful of pantry ingredients, but is probably the most flavorful veggie burger you've ever eaten. The patty is gluten-free and can be eaten with a gluten free bun.
Servings: 8 burger patties
- 1 cup dried pinto beans (soaked overnight, then cooked until tender, and drained. Can substitute with three cups of canned beans)
- ½ cup walnuts (lightly toasted)
- ½ cup rolled oats
- 4 cups button mushrooms (or crimini mushrooms, sliced)
- 2 teaspoon dijon mustard
- 1 teaspoon ketchup
- 1 tsp dried thyme
- 1 teaspoon garlic powder
- Salt to taste
- Ground black pepper to taste
Preheat the oven to 400 degrees. Spray a cookie sheet with cooking spray. Toss the mushrooms with some salt and pepper. Arrange on the cookie sheet in a single layer. Roast for 20 minutes or until the mushrooms are dry. Place the mushrooms in a food processor and pulse 5-10 times until they are coarsely ground but not in a paste.
I continue mixing the rest of the ingredients in the food processor. Next, add the walnuts to the food processor bowl, pulse three to four more times until coarsely ground, then add the beans and the oats and pulse three to four times until everything is well mixed. I like some whole beans or large pieces in the mix for more texture.
Add the ketchup, mustard, garlic powder, salt and black pepper to taste, and the thyme. Pulse a few more times until everything comes together.
Using your fingers, shape the mixture into eight patties.
Heat a skillet and coat with cooking spray. Place the patties on the skillet -- I cook four patties at a time in a 12-inch cast iron skillet. Cook four to five minutes each side on medium high heat or until brown spots appear. Flip and cook the other side.
Once the patties have cooled, you can separate with wax paper and freeze. Throw on the grill when ready to eat, or reheat and serve.
I serve these topped with a carrot cole slaw and some greens and tahini.
I usually use my all whole wheat hamburger buns, although this time, for expediency, I used store-bought.
Serving: 1burger patty | Calories: 164kcal | Carbohydrates: 22g | Protein: 9g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 1g | Potassium: 548mg | Fiber: 5g | Sugar: 2g | Vitamin A: 10IU | Vitamin C: 3mg | Calcium: 42mg | Iron: 2mg