The ingredients for these burgers may seem daunting, but if you make a double or even triple batch, you can freeze these and always have some on hand. I have presented the burger two ways for you: one on toasted bread with all the fixings and another beautiful version on a bed of quinoa and vegetables, which is my preferred way to enjoy a burger.
Makes 4 burgers.
1⁄2 cup pecans (measure after mincing)
1 15-ounce can of black beans, rinsed and drained
1 large zucchini, grated and with the liquid squeezed out
1 cup frozen corn, thawed
1 tablespoon flax meal
1 tablespoon coconut aminos
2 tablespoons tomato paste
1⁄2 teaspoon liquid smoke
1 tablespoon miso
1⁄2 cup rolled oats, pulsed in a food processor to break into a bread-crumb consistency
1 teaspoon each of onion & garlic powders 2 tablespoons dried minced onion flakes
1⁄4 teaspoon each of ground mustard, coriander, and smoked paprika
1⁄4 teaspoon red pepper flakes (optional) 1⁄4 teaspoon dried dill (optional)
Black pepper to taste
TOPPINGS (FOR BUN OR BOWL):
Red leaf lettuce
1 slice tomato
1 slice onion
2 to 4 slices avocado
Vegan mayo (see recipe in Craveable Potato Salad)
2 tablespoons of your favorite SOS-free BBQ sauce
1. Preheat the oven to 350°F and line a baking sheet with parchment paper. Set aside.
2. Place the pecans into a food processor and pulse until you have a fine crumb mixture. Add to a large bowl.
3. Place the rinsed and drained black beans into the food processor. Pulse until mixed but still with chunks of the beans. Add to the bowl with the pecans.
4. Add the grated zucchini to the bowl with the other ingredients.
5. Add all of the remaining ingredients and spices into the same bowl and mix well.
6. Using a measuring cup, scoop out 1⁄2-cup portions of the mixture and roll into tight balls. Shape each ball into a flat burger measuring 31⁄2 to 4 inches in diameter and place them on the parchment-lined baking sheet.
7. Bake for 30 minutes. Flip the burgers after 15 minutes so that both sides bake evenly.
8. Remove from the oven and allow to rest for 5 minutes to set up before serving.
If you want to freeze them, then let cool completely and place in a gallon freezer bag with either parchment paper or wax paper between the burgers to keep them from sticking.
9. Serve on a whole-grain, SOS-free bun or bread or in a bowl on top of the Vegetable Quinoa (see below) with the toppings of your choice.
The Plant Based Kitchenista, is a chef specializing in low-fat, plant-based cooking under the name Plant Based Kitchen. Kelley has taught over 6,000 individuals about plant-based nutrition and has a passion for helping people heal through food. She is a plant-powered lifestyle coach and holds certifications with PCRM as a Food for Life instructor, with Forks Over Knives, and with the Plantrician Project. Kelley is also the co-owner and facilitator of the Plant-Based Health and Wellness Summit in Denver, Colorado.
Kelley most recently formed a nonprofit and a club called Healthy Living thru Nutrition which will focus on establishing relationships with schools, students, families, and volunteers across the state of Colorado. Its mission is to teach cooking classes that focus on proper nutrition, helping families build the skills and knowledge to cook meals and make healthy choices on their own.
You can find her on YouTube and at her website, plantbasedkitchen.com.