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It’s BBQ party season and these black bean burgers are the perfect addition to your next gathering. They will be the star of the show. They’re super delicious, nutritious, and easy to follow! Don’t skip out on the homemade Thousand Island sauce because it really makes this burger.

Nourishing Black Bean Burger With Thousand Island Dressing [Vegan, Gluten-Free]

Calories

324

Serves

6

Cook Time

50

Ingredients

For the Burger Patty:

  • 1/2 white onion
  • 2 cloves of garlic
  • 1/2 cup sweet corn fresh or from a can, strained and drained
  • 1 cup black beans, strained and drained
  • 1/2 cup fresh cilantro
  • 1 cup cooked brown rice
  • 1/2 panko bread crumbs (or gluten-free bread crumbs)
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon Maggi seasoning (brings out meaty flavor – see notes)

For the Thousand Island Sauce:

  • 1 cup vegan mayonnaise
  • 1/4 cup ketchup
  • 1/4 cup white onions, finely chopped
  • 1/4 cup pickle, finely chopped
  • Dash of lemon
  • Dash of olive oil
  • Dash of hot sauce
  • 1 teaspoon salt
  • 1 teaspoon pepper

For the Burger:

  • Seeded buns,
  • Fresh tomato
  • Butter lettuce
  • Fresh sprouts
  • Vegan spicy cheese

Preparation

  1. Preheat your oven to 375°F.
  2. Line a large baking sheet with parchment and spray with coconut oil or olive oil – set aside.
  3. Into a food processor add all the ingredients for the burger patties. Blend until smooth, the mixture should almost stick together. Using a 1/2 cup mould begin shaping your patties. You can add a bit of coconut oil and bread crumbs to the 1/2 cup to avoid sticking, then smack down the mould and release your patty on the baking sheet. Once you have all your patties shaped, pat them down gently to flatten them for even cooking.
  4. Cook in the oven for 30-35 minutes and flip them half way through. You want them nice and golden brown.
  5. In the mean time prepare all your fixins, toast your buns, and make your thousand island. All you have to do is add the ingredients to a bowl and stir till combined. Let the sauce cool in the fridge until you assemble your burgers.

Notes

Maggi seasoning can be bought online.

Tip: add your sauce to the bottom bun then the rest is a free for all.

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AUTHOR & RECIPE DETAILS

photo

Refined sugar-free desserts, colorful breakfasts, simplistic snacks, and nutrient-rich dinners.

Hello everyone my name is Maria Koutsogiannis, and I’m the food stylist, recipe creator, photographer and writer for FoodByMaria. Shaped around the idea that every day we eat to feed, or to fight disease, FoodByMaria was born. Through food education, and love I have become an all-round fitness/food enthusiast, and completed a Certified Nutritionist course. You will find many healthy, nutritious and easy recipes on FoodByMaria; so-good-you-think-there-is-sugar desserts, colourful breakfasts, simplistic snacks and nutrient-rich dinners.


 

 

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