Heart-Healthy Vegan Hamburger
Elevate your burger game with this Heart-Healthy Vegan Hamburger, a wholesome twist on a classic favorite! Packed with protein-rich black beans, hearty rolled oats, and omega-3-rich flaxseed, these delicious patties are a nutritional powerhouse. Flavored with aromatic garlic, smoky paprika, and earthy cumin, and boosted with finely chopped walnuts for a satisfying crunch, this recipe combines taste and health seamlessly. Perfectly cooked to golden perfection in a skillet, these vegan patties are served on toasted whole grain hamburger buns with crisp lettuce, juicy tomato slices, and a dollop of creamy vegan mayonnaise, making them a delightful plant-based meal everyone can enjoy. Ready in just 25 minutes, this easy-to-follow recipe is ideal for creating a guilt-free burger experience that’s as nourishing as it is delicious!
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Recipe Information
Ingredients
- 1.5 cups cooked black beans
- 0.75 cup rolled oats
- 2 tablespoons ground flaxseed
- 2 tablespoons water
- 0.25 cup, finely diced red onion
- 2 cloves, minced garlic
- 1 teaspoon smoked paprika
- 1 teaspoon ground cumin
- 1 tablespoon soy sauce (low sodium)
- 1 tablespoon tomato paste
- 0.25 cup, finely chopped walnuts
- 1 teaspoon olive oil
- 4 pieces whole grain burger buns
- 4 pieces lettuce leaves
- 4 slices sliced tomato
- 4 teaspoons vegan mayonnaise
Instructions
Prepare a flax egg by combining the ground flaxseed with water in a small bowl. Stir and let sit for 5 minutes to thicken.
In a large mixing bowl, mash the black beans with a fork or potato masher until mostly smooth, leaving some texture.
Add the rolled oats, finely diced red onion, minced garlic, smoked paprika, ground cumin, soy sauce, tomato paste, chopped walnuts, and the prepared flax egg to the bowl. Mix everything until well combined.
Divide the mixture into 4 equal portions and shape them into burger patties approximately 3/4-inch thick.
Heat the olive oil in a non-stick skillet over medium heat. Cook the patties for about 4–5 minutes on each side until they are golden brown and hold together well.
Toast the whole grain burger buns lightly if desired. Assemble the burgers by layering each bun with a lettuce leaf, a patty, a tomato slice, and a teaspoon of vegan mayonnaise.
Serve immediately and enjoy your heart-healthy vegan hamburgers!
Nutrition Facts
Calories |
1897 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 63.8 g | 82% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 17.5 g | ||
| Cholesterol | 4 mg | 2% | |
| Sodium | 2031 mg | 88% | |
| Total Carbohydrate | 280.1 g | 102% | |
| Dietary Fiber | 54.5 g | 195% | |
| Total Sugars | 29.1 g | ||
| Protein | 72.6 g | 145% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 437 mg | 34% | |
| Iron | 21.4 mg | 119% | |
| Potassium | 2495 mg | 53% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
