MUSHROOM AND BLACK BEAN BURGER WITH GARLIC
The Mushroom and Black Bean Burger With Garlic is a hearty and flavour-packed vegan option that brings together savoury mushrooms, creamy black beans and wholesome breadcrumbs into a simple yet deeply satisfying patty. This burger is enhanced with a splash of soy sauce and seasoned with garlic powder, which delivers umami-rich notes and balanced seasoning in every bite. This black bean is perfect for weeknight meals or weekend grilling, which is high in fibre, completely dairy-free and can easily be made gluten-free with the right breadcrumbs. The sautéed mushrooms provide moisture and depth, while the black beans act as a sturdy base for a soft yet firm texture. This easy-to-prepare recipe is also ideal for meal preparation and reheats beautifully. Serve it on a bun, in a lettuce wrap or over a salad for a nutritious and filling plant-based meal any day of the week.
RECIPE CATEGORY
Lunch, Dinner
SERVING SIZE
1
CUISINE
Californian
PREPARATION/TECHNIQUES
Pan-Fry, Sauté, Prepared in Advance
OCCASION/HOLIDAY
Backyard BBQ, Casual Dinner, Picnic, Family Reunion
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Dairy-Free, High Fibre, Low Fat, Quick & Easy, Healthy
DISH TYPE
Sandwich
INGREDIENTS
There are the following ingredients for Mushroom And Black Bean Burger With Garlic:
- 40 grams | 1.41 ounces | ¼ cup chopped mushrooms, sautéed
- 43 grams | 1.52 ounces | ¼ cup black beans, mashed
- 7 grams | 0.25 ounces | 1 tablespoon breadcrumbs
- 2.50 millilitres | 0.08 fluid ounces | ½ teaspoon soy sauce
- 1 gram | 0.03 ounces | ¼ teaspoon garlic powder
- 15 millilitres | 0.51 fluid ounces | 1 tablespoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 122 kilocalories
- Fat: 1.6 grams
- Saturated Fat: 0.2 grams
- Carbohydrate: 23.5 grams
- Sugar: 1.1 grams
- Fibre: 3.9 grams
- Sodium: 1148 milligrams
- Protein: 4.4 grams
- Calcium: 17 milligrams
- Potassium: 215 milligrams
- Iron: 1.6 milligrams
PREPARATION
These steps are followed for the preparation of Mushroom And Black Bean Burger With Garlic:
- Sauté The Mushrooms: Heat a non-stick pan over medium heat and sauté the chopped mushrooms in a touch of oil for 4 to 5 minutes until softened and all moisture has evaporated. Allow to cool slightly.
- Mash The Beans: In a bowl, mash the black beans until they are mostly smooth, leaving a few small pieces for texture.
- Combine Ingredients: Add the sautéed mushrooms to the mashed beans along with breadcrumbs, soy sauce and garlic powder. Stir well to form a uniform mixture.
- Rest The Mixture: Let the mixture rest for 3 to 5 minutes so the breadcrumbs absorb excess moisture and help firm up the patty.
- Form The Patty: Shape the mixture into a burger patty using your hands. If it feels too soft, add a bit more breadcrumbs.
- Pan-Fry The Burger: Heat olive oil in a non-stick pan over medium heat. Gently place the patty in the pan and cook for 3 to 4 minutes on each side or until golden brown and heated through.
- Serve And Enjoy: Remove from the pan and serve hot in a bun, with salad or in a wrap.
PREPARATION TIME
7 minutes
COOKING TIME
13 minutes
TIPS
Here are some helpful tips for Mushroom And Black Bean Burger With Garlic:
- Dry Mushrooms Thoroughly: Ensure all moisture from the mushrooms is cooked off to prevent sogginess.
- Use Mashed Beans As Binder: Mash beans enough to act as glue to hold everything together.
- Rest Before Cooking: Letting the mix rest gives breadcrumbs time to absorb liquid, which makes shaping easier.
- Add Soy Sauce Gradually: Start with ½ teaspoon, but adjust to taste if using low-sodium soy alternatives.
- Use A Spatula To Flip Gently: Handle the burger carefully to maintain its shape during cooking.
VARIATIONS
- Make It Spicy: Add a pinch of chilli flakes or 1/8 teaspoon cayenne pepper for heat.
- Add Fresh Herbs: Chopped parsley, coriander or thyme will add freshness and flavour.
- Boost Nutrition: Stir in a teaspoon of flaxseed meal or hemp seeds for extra fibre and protein.
- Cheesy Twist: Mix in 1 tablespoon of nutritional yeast for a nutty and cheesy flavour.
- Gluten-Free Option: Use certified gluten-free breadcrumbs and tamari in place of regular soy sauce.
- Baking Alternative: Bake the patty at 180° Celsius for 20 minutes, flipping halfway.
PREPPING AND STORAGE
- Make In Advance: Prepare the burger mixture ahead of time and store it in the refrigerator for up to 24 hours before cooking.
- Refrigerate Leftovers: Store cooked patties in an airtight container in the refrigerator for up to 3 days.
- Freezing Uncooked Patties: Freeze shaped and uncooked patties between sheets of parchment paper in a sealed container for up to 1 month.
