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Main mealVegetarianBalancedMediterraneanLegumes€€

The Best Vegan Burger with Black Beans, Mushrooms, and Walnuts

Name: The Best Vegan Burger with Black Beans, Mushrooms, and Walnuts
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4
Ingredients: 400 g Beans, black, canned; 250 g Mushrooms, white button; 60 g Nuts, walnuts, English, halves, raw; 1 medium Onions, red, raw; 2 clove Garlic, raw; 15 g Seeds, flaxseed; 50 g Flour, oat, whole grain; 1 tbsp Soy sauce made from soy (tamari); 2 tsp Vinegar, balsamic; 1 tsp Spices, caraway seed; 1 tsp Spices, pepper, red or cayenne; 1 pinch Salt, table, iodized; 1 pinch Spices, pepper, black; 2 tbsp Oil, olive, extra virgin; 4 piece BURGER BUNS; 1 medium Avocados, raw, all commercial varieties; 4 leaf Lettuce, green leaf, raw; 1 medium Tomato, roma; 80 g CHEESE KARMA, VEGAN GOURMET CHEESE ALTERNATIVE

Prepare an unforgettable vegan burger with a firm texture and rich umami flavor. This vegan burger recipe combines roasted mushrooms, black beans, and walnuts for the perfect plant-based experience without falling apart.

Prep time20 min

Cook time35 min

Total time55 min

Servings4

Recipe

For the burger patties

Beans, black, canned400 gMushrooms, white button250 gNuts, walnuts, English, halves, raw60 gOnions, red, raw1 mediumGarlic, raw2 cloveSeeds, flaxseed15 gFlour, oat, whole grain50 gSoy sauce made from soy (tamari)1 tbspVinegar, balsamic2 tspSpices, caraway seed1 tspSpices, pepper, red or cayenne1 tspSalt, table, iodized1 pinchSpices, pepper, black1 pinchOil, olive, extra virgin2 tbsp

For serving

BURGER BUNS4 pieceAvocados, raw, all commercial varieties1 mediumLettuce, green leaf, raw4 leafTomato, roma1 mediumCHEESE KARMA, VEGAN GOURMET CHEESE ALTERNATIVE80 g

Baking sheet,Parchment paper,Large pan (preferably cast iron),Food processor (optional) or a larger bowl,Knife

Per servingTotal

Calories:697.3 kcal2789.2 kcal

Protein:24 g96.1 g

Carbohydrates:77.8 g311.3 g

Fiber:18.2 g72.7 g

Water:225.7 ml902.8 ml

Fat:36.8 g147.2 g

Micronutrients

Sugar:8.9 g35.7 g

Saturated fat:4.3 g17.3 g

Cholesterol:0 mg0 mg

Sodium:908 mg3632.1 mg

Potassium:975.2 mg3900.9 mg

Calcium:130.5 mg521.9 mg

Iron:5.4 mg21.4 mg

Magnesium:123.9 mg495.4 mg

Zinc:2.7 mg10.6 mg

Phosphorus:344 mg1375.9 mg

Vitamin C:16.9 mg67.5 mg

Vitamin A:73.2 µg292.8 µg

Vitamin D:0.1 µg0.5 µg

Vitamin B12:0 µg0.1 µg

Instructions

1Preheat the oven to 180 °C. Spread the black beans on a baking sheet lined with parchment paper, and bake them in a single layer for 15 minutes, until they dry out slightly and crack open.
2Meanwhile, in a pan, sauté the onion and chopped mushrooms in a tablespoon of oil. Cook for about 8–10 minutes, until the water from the mushrooms has completely evaporated and the mushrooms are nicely browned. Add the garlic during the last minute.
3In a large bowl, prepare a flax egg (flaxseeds with water) and let it sit for 5 minutes. Then add the roasted mushrooms, walnuts, tamari, vinegar, and all the spices.
4Partially mash the baked beans in a bowl with a fork (leave a few beans whole for a better texture) and add them to the rest of the ingredients. Stir in the oat flour.
5Using your hands, shape the mixture into 4 evenly sized patties. If the mixture is too sticky, add a bit more flour.
6In a pan, using the remaining oil, cook the patties over medium heat for about 5 minutes on each side, until they develop a crispy crust. If using vegan cheese, place it on the patty during the last two minutes of cooking.
7Cut the buns in half and toast them briefly. Assemble the burger: place lettuce on the bottom half of the bun, then the patty, tomato, avocado, and cover with the top half.

Nutritional benefits

Thanks to the high content of dietary fiber and plant-based protein from black beans, this meal contributes to a slow release of energy and supports a healthy gut microbiome.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.