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Black Bean Veggie Burgers with Sesame Sauce

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    These burgers are full of nutritious ingredients, and they freeze easily. Serve them with sesame sauce (recipe included) or with regular burger condiments. This recipe can also be used to make beanballs for pasta and “meatballs”; just shape into balls instead of burgers, brush them with oil, and bake at 375 F (190 C) until golden brown.

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    Burgers

    1/4 cup (60 mL) low-sodium vegetable broth4 white onions, chopped4 bell peppers, any colour, chopped4 cups (1 L) chopped button mushrooms8 cups (2 L) cooked black beans2 cups (500 mL) unsalted mixed nuts, toasted8 slices of whole grain toastJuice of 4 lemons2 Tbsp (30 mL) yellow or Dijon mustard2 Tbsp (30 mL) dried oregano, thyme, or parsley, or 1/2 cup (125 mL) chopped fresh herbs4 tsp to 3 Tbsp (20 to 45 mL) Montreal steak spice (see recipe to make your own)Cumin and cinnamon, to taste1 cup (250 mL) cornmeal1/2 Tbsp (7 mL) extra-virgin olive oil

    Sesame Sauce

    3/4 cup (180 mL) sesame seeds, toasted1 tsp (5 mL) low-sodium soy sauceJuice of 2 lemons2 Tbsp (30 mL) honey2 Tbsp (30 mL) sweet red chili sauceSalt and pepper, to taste

    Heat vegetable broth in very large skillet or wok; sauté onion in it until translucent. Add peppers and mushrooms and continue to sauté until cooked.

    Transfer vegetables to mixing bowl and add black beans. Use handheld blender to blend bean and vegetable mixture until a chunky purée is formed.

    In coffee grinder, grind toasted nuts into a flour or paste and grind whole grain toast into bread crumbs.

    Stir nuts and bread crumbs, lemon juice, mustard, herbs, Montreal steak spice, cumin, and cinnamon into bean and vegetable mixture. Form approximately 18 burgers out of the mixture.

    If mixture is too wet, add more bread crumbs until you can form burgers easily. If mixture is too chunky, blend into a smoother purée.

    To cook:

    Spread generous amount of cornmeal on small plate and dredge burgers. Cook in skillet, coated with enough oil to prevent sticking, over medium heat until golden brown on both sides.

    While burgers are cooking, make sauce. In coffee grinder, grind sesame seeds into smooth paste. Blend sesame seed paste with soy sauce, lemon juice, honey, sweet red chili sauce, salt, and pepper.

    To store:

    Burger mixture can be stored, uncooked, in an airtight container in the fridge (for 3 to 4 days) or freezer (for 2 to 3 months) until ready to use.

    Store cooked burgers, once cooled, in fridge or freezer in an airtight container, arranging them to avoid sticking together, with waxed paper separating burgers.

    Makes 18 servings.

    Each serving contains: 236 calories; 9 g protein; 14 g total fat (2 g sat. fat, 0 g trans fat); 24 g total carbohydrates (5 g sugars, 6 g dietary fibre); 316 mg sodium

    Montreal spice mix

    Many nonorganic spices are irradiated to kill micro-organisms. If you prefer to buy non-irradiated spices, you may find Montreal spice mix in your local health food store—or you can simply make it yourself using organic spices. Sprinkle it on pretty much any dish for an added boost of flavour.

    To make your own seasoning, mix together:

    2 Tbsp (30 mL) paprika2 Tbsp (30 mL) black pepper2 Tbsp (30 mL) kosher salt1 Tbsp (15 mL) garlic powder1 Tbsp (15 mL) onion powder1 Tbsp (15 mL) ground coriander1 Tbsp (15 mL) dill1 Tbsp (15 mL) red pepper flakes

    Store leftover Montreal spice mix in a glass jar with airtight lid.

    source: "Healthy Make-Ahead Meals", alive #361, November 2012

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    Black Bean Veggie Burgers with Sesame Sauce

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