Updated: Apr 12, 2020
These delicious bean burgers are a great source of plant protein and offer an excellent source of complex carbohydrates, fiber and vegetables. Parsnips add the sweetness and they are gently spiced to give that BBQ taste. Make ahead and freeze, if you like, and enjoy the burgers baked in the oven rather than fried.
Yield: 10 burgers
2 cups onions, finely diced
3.5 ounces carrot, grated (about 1-½ cups or 2 medium carrots)
3.5 ounces parsnip, grated (about 1-½ cups or 2 medium parsnips)
extra virgin olive oil , to sauté
4 cloves garlic crushed
½ teaspoon cinnamon
1 teaspoon paprika
1 teaspoon smoked paprika
¾ teaspoon turmeric
½ teaspoon celery salt, or ½ teaspoon salt
2 14 oz cans aduki beans, pinto or black beans, washed and drained
1 ounce oats, about 1/4-cup
1 tablespoon tamari, or soy sauce
1 teaspoon Dijon mustard
1 tablespoon olive oil or coconut oil, or more, melted
Crush the garlic and leave for 10 min to activate allinase, the medicinal part of garlic.
In a sauté pan, heat just enough oil to coat the onions lightly and cook until translucent. Add the grated vegetables and cook to soften, around 1-2 min. Add the garlic and cook for 2 minutes. Once cooked but not browned, add the spices and cook for a further 30 seconds. Remove from the heat.
Mash the beans to crush them but not to a smooth mix, keeping some beans still intact, so that the burgers have some texture. One quick squeeze with the hands for each handful seems to work well to mash the beans, (or use a masher). Mix in the rest of the ingredients including the sautéed onion mixture and stir well together. Add additional oats to create a moist, but mix that easily binds. Taste mixture, season to taste and then shape the burgers. You want about 2 ounces (or about 1/3-cup) per burger.
Line a baking sheet with parchment paper or lightly brush the sheet with olive oil or melted coconut oil. Lightly brush the tops of the burgers with olive oil or coconut oil and place them on the baking tray.
Bake in the oven at 360°F for 20 minutes until golden brown on top, then flip them over and cook for a further 10 min so golden on each side.
Make ahead: Freeze mix prior to forming burgers. Proceed with shaping and baking once mixture is defrosted. Alternately, shape burgers, partially bake, and freeze. Complete the baking process once burgers are defrosted.
Source adapted from Kate Waters