Veggie Burger With Black Beans

Miso is a Japanese fermented dough made from soybeans. It is found in most refrigerated counter grocery stores in the organic or natural products section. It can be kept for a long time (several months, even two years). Use miso to flavor soups, broths, sauces, and even vinaigrettes to replace soy sauce. The substitution depends on the recipe and your taste, but know that miso is just as tasty while being five times less salty than soy sauce! In this recipe, you can substitute miso paste with steak spice or Worcestershire sauce.

Veggie Burger


Nutrition Facts (per serving)

  • 388 Calories
  • Protein 18 g
  • 9 g fat
  • 64 g carbohydrates
  • Fiber 12 g
  • Sodium 438 mg

INGREDIENTS

  • 1 can of 540 ml (19 oz) black beans, rinsed and drained
  • 1 French shallot, very finely chopped
  • 1 garlic clove, finely chopped
  • ¼ cup (60 mL) ground flaxseed
  • ¼ cup (60 mL) quick-cooking oatmeal (grits)
  • 60 ml (¼ cup) of water
  • 15 ml (1 tablespoon) Mexican Chili Seasoning
  • 15 ml (1 tablespoon) miso paste (see Note)
  • Pepper and salt
  • 5 ml (1 teaspoon) of canola oil
  • 4 hamburger buns


PREPARATION

In large bowl, crush black beans with hands.

Add remaining ingredients, pepper generously and salt. Mix well.

Divide the mixture into 4 and form patties.

Using a kitchen brush, brush with oil a large skillet. Heat over medium heat and cook patties 7 to 8 minutes per side or until the tip of a knife inserted in the center of the patties come out hot and the outside is crisp and golden.

Serve the patties in the hamburger buns. Garnish to taste.

Can be stored for 5 days in the fridge or 3 months in the freezer (the patties only, without garnish).

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