Black Bean, Beet & Brazil Nut Burgers

An easy bean burger made with black beans, beetroot and brazil nuts with spices.

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Black Bean, Beet & Brazil Nut Burgers

Every time I make burgers I think why do I ever buy them ready-made? 

Homemade burgers are really simple to make and the taste and the texture are so much nicer.

Of course, I will slip like everyone else and buy them from time to time, but I will also make my own. 

They really don't compare. Homemade burgers are far superior.

This time I made my burgers from black beans, beets and brazil nuts and I can honestly say they are the best I have made so far. 

I'm just sad I didn't manage to get one of those stunning photos to share with you. 

My boys were hungry so the photos and styling had to be quick.

Check out - Perfect Vegan BBQ -Recipes and Tips

Healthy burgers

These burgers are pure. A little oil and lots of the good stuff. 

The only things in these burgers are:

• olive oil
• onion
• garlic
• black beans
• beetroot
• brazil nuts
• spices 
• cocoa
• oats
• tomato puree
• vegan Worcestershire sauce

You can happily serve these burgers up to your family and friends. 

They think they are getting a kick-ass burger (and they are right) but you know they are getting lots of healthy ingredients.

pin it for later

They are just so darn tasty!

You really have to make these soon. 

Save or print the recipe and make them this week, you won't regret it.

Black Beans

I used tinned (canned) black beans to make these burgers. 

They are good quality and convenient. 

If you soak beans over night and cook them, I take my hat of to you and say do that.

Black beans, also known as black turtle beans are popular in Mexican Creole and Cajun cuisine and like other beans are high in protein and fibre. 

They are also full of phosphorus, folate, magnesium, riboflavin, iron and zinc.

They are good for your gut, your bones, your cholesterol levels and your blood pressure.

They are cheap way of making sure you are getting enough protein (15g in one cup of beans) and fibre.

also try Vegan Mexican Burgers with Rice

Beetroot

I love beetroot in all it's forms, raw, steamed pickled and roasted. 

In sandwiches and wraps, in salads, in savoury bakes and in cakes. 

Yep, I'm mad about beetroot!

Beetroot was first cultivated by Romans and this colourful vegetable is in the same family as chard and spinach.

Beets are a great source of folic acid, fibre, manganese and potassium. 

Like black beans, beets are also good for your gut, cholesterol levels and blood pressure.

Oh, and they taste fabulous!

Also, try these vegan seitan beet burgers.

Brazil Nuts

Brazil nuts are actually seeds not nuts. 

They are the seeds of the brazil nut tree where they grow in groups inside coconut type pods.

Brazil nuts are high in selenium, which is good for the immune system. 

They're also high in mono saturated fat, which is actually good for you. 

They are a good source of zinc, magnesium, calcium, vitamin B & E.

They are also said to be an anti-inflammatory and help to reduce cholesterol. 

If you take selenium tablets, be careful not to eat too many brazil nuts too or it will take you over your recommended dose and damage your hair and nails.

Black Bean, Beet & Brazil Nut Burgers

Sometimes when I make burgers I throw everything in a bowl and just mash with a potato masher, but I wanted to increase the flavour punch in these burgers so I slowly cooked the onion and garlic, then added the spices to let them warm up and release their flavours.

I whizzed up the ingredients in a food processor, keeping aside half of the beans to add whole to the burger mixture to add some texture back into it.

You could mash them in a bowl, but you would have a much coarser burger mixture.

also check out my recipe index - Vegan BBQ Ideas & Recipes

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dinner

American, vegan, dairy free

Yield: 6-8

Author: Jacqueline Meldrum

Black Bean, Beet & Brazil Nut Burgers

A deliciously easy black bean burger made with beets, brazil nuts and spices. A kick-ass burger that's super tasty and healthy.

prep time: 20 Mcook time: 10 Mtotal time: 30 M

ingredients:

• 1 tbsp olive oil
• 1 onion
• 2 cloves garlic
• 1 tsp cumin
• ½ tsp cayenne pepper
• ½ tsp paprika
• 1 tbsp cocoa powder
• 100g brazil nuts
• 2 cooked beets, cut roughly
• 2 x 400g tins black beans & rinsed
• 5 tbsp porridge oats
• 1 tbsp flax seeds
• 1 tbsp veggie Worcestershire sauce (or soy sauce)
• 3 tbsp tomato puree
• 1 tsp salt
• A good grinding of black pepper

instructions:

How to cook Black Bean, Beet & Brazil Nut Burgers

1. Saute the onion and garlic in the olive oil until soft, then add the cayenne pepper, paprika and cumin to warm the spices and release their flavour.
2. Add the onions to a food processor along with half of the beans. Then add the beets, nuts, oats, seeds cocoa powder, tomato puree, Worcestershire sauce (or soy sauce) and salt and pepper and whizz until smooth.
3. Mix the whole beans into the burger mix and shape into burger patties.
4. Fry in a little oil for a few minutes on each side until crisp on the outside.
5. Stack in buns with your favourite salad and toppings.
6. Enjoy!

Calories
352.62

Fat (grams)
15.38

Sat. Fat (grams)
3.42

Carbs (grams)
41.55

Fiber (grams)
14.57

Net carbs
26.99

Sugar (grams)
3.68

Protein (grams)
16.06

Sodium (milligrams)
440.30

Cholesterol (grams)
0.86

Created using The Recipes Generator

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