MAKES: 4 SERVINGS • DIFFICULTY: easy
There can never be enough ways to get beans into your daily meals. This is one of the best. Serve on toasted 100% whole- grain bread with all the fixings. These burgers freeze well, so consider doubling the recipe so you’ll have them ready for just- thaw-and-indulge moments.
- 100 g (1 cup) rolled oats
- 55 g (½ cup) walnut pieces
- 1¼-inch/5mm piece fresh turmeric, grated (or ¼ tsp ground)
- 75 g (½ cup) chopped red onion
- 35 g (⅓ cup) chopped mushrooms
- 95 g (1½ cups) cooked or 425 g (15-ounce) BPA-free tin or Tetra Pak
- salt-free black beans, well rinsed and drained
- 30 g (2 tbsp) tahini or almond butter
- 7 g (1 tbsp) ground flaxseeds (or linseeds)
- 5 g (1 tbsp) nutritional yeast (or yeast flakes)
- 4 g (1 tbsp) chopped fresh parsley
- 12 g (2 tsp) white miso paste
- 2.5 g (1 tsp) onion powder
- 1.5 g (½ tsp) garlic powder
- 1.2 g (½ tsp) smoked paprika
- 2.5 g (1 tsp) Savory Spice Blend (here)
Pulse the oats, walnuts and turmeric in a food processor until they are finely ground. Add the onion, mushrooms, beans, tahini and flaxseeds and pulse until ground. Add the onion, mushrooms, beans, tahini and flaxseeds and pulse until well combined. Add the remaining ingredients and pulse to mix well. Pinch some of the mixture between your thumb and index finger to test whether it holds together. If the mixture is too wet, add more oats. If the mixture is too dry, add a little water, 1 tablespoon at a time. Transfer the mixture to a work surface and divide into four equal portions. Shape each into a patty about ½- inch/1cm thick and transfer to a plate. Refrigerate for 30 minutes.
Preheat the oven to 375°F/190°C/gas mark 5.
Line a baking sheet with a silicone mat or baking parchment and arrange the burgers on it. Bake until hot and lightly browned, turning once, about 25 minutes.
Serve hot, as desired.
Source: The How Not to Die Cookbook - Michael Greger