Black Bean Edamame Burgers
These easy Black Bean Edamame Burgers are packed with plant protein and fiber. Bake, pan-fry, or grill for a delicious vegan meal.
Servings: 4 servings
Calories: 303kcal
Equipment
- 1 Food processor
- 1 Large baking sheet or air fryer, skillet, or grill
Ingredients
- ¾ cup rolled oats
- 1 cup shelled edamame simmered for 5 minutes, drained
- 1 ½ cups cooked black beans or 1 (15-ounce) can, drained and rinsed
- ½ cup sun-dried tomatoes jarred in oil or dried and soaked, roughly chopped
- ¼ cup fresh herbs parsley, mint, cilantro, or basil, or a combination
- 2 teaspoons white miso or chickpea miso for gluten-free
- 2 tablespoons nutritional yeast
- 1 teaspoon smoked paprika
- 1 ½ teaspoons stoneground mustard or Dijon mustard
- 1 teaspoon maple syrup or date syrup
- Salt and black pepper to taste
Instructions
- Process the Oats: Add the rolled oats to a food processor and pulse until they resemble a coarse flour.
- Add the Remaining Ingredients: Add the black beans, edamame, sun-dried tomatoes, white miso, nutritional yeast, smoked paprika, Dijon mustard, date syrup, parsley or cilantro, salt, and pepper.
- Pulse: Pulse several times until the mixture sticks together when pressed but still has texture. Do not overmix.
- Form the Burgers: Use an ice cream scoop to portion the mixture onto a parchment-lined baking sheet, plate, or cutting board. Flatten gently with the palm of your hand. Make the burgers as large or small as desired, adjusting the cooking time as needed.
- Cook:Skillet: Heat a lightly oiled skillet over medium heat. Cook for 4 to 5 minutes per side, or until lightly browned and firm. For a smash-burger effect, gently press with a spatula after placing the burgers in the pan.Air Fryer: Arrange the burgers in a single layer in the air fryer basket. Air fry at 375ºF (190ºC) for 10 to 12 minutes, flipping halfway through.Oven: Place the burgers on a parchment-lined baking sheet. Bake at 400ºF (200ºC) for 20 to 25 minutes, flipping halfway through.
- Serve: The burgers are ready when lightly browned, firm to the touch, and easy to lift with a spatula. Serve on buns, in homemade corn tortillas, or over a grain and veggie bowl. These burgers also work well on a well-oiled grill or grill mat over medium heat.
Notes
Nutrition facts: This recipe makes about 10 small patties. One serving is 2 ½ patties measured using an ice cream scoop. The recipe makes 4 servings.
For gluten-free, use certified gluten-free oats and chickpea miso.
Ingredients: Find my preferred ingredient staples here.
Nutrition
Calories: 303kcal | Carbohydrates: 48g | Protein: 20g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 153mg | Potassium: 1095mg | Fiber: 14g | Sugar: 7g | Vitamin A: 690IU | Vitamin C: 13mg | Calcium: 83mg | Iron: 6mg
