Vegan & Gluten-Free Pinto Bean & Mushroom Burgers a.k.a. What On Earth Is a Hamburger Anyway?!
OKAY LOVES, I SAVED THE BEST FOR LAST!
This is my fave recipe that I meal prepped this weekend & trust me, you’ll understand why once you read this post (or better yet, once you make them too!!).
First things first, if you’re wondering why on earth I used pinto beans, I’ll tell you guys soon! But, rest assured that you can use any other type of bean for these burgers from black, cannellini, kidney, navy beans or chickpeas!
But why did I use pinto beans?!
- Pinto beans are an amazing source of plant protein & they’re super high in fibre.
- They’re also a good source of B vitamins, iron, magnesium, potassium & folate.
- They help lower cholesterol, may help lower the risk of heart disease, stabilize blood sugar & detoxify the body of sulphites.
- They are also full of antioxidants, which fights the signs of aging, free radical damage & oxidative stress.
- They help boost energy levels due to their high protein content & help improve cognitive function & memory.
Now, these burgers are not only made with pinto beans (DUH!)… I mean, have you met me? I sautéed some mushrooms & onions & threw them into the burger batter to add some texture & flavour.
Mushrooms actually have a very similar texture to meat when they’re cooked & browned. I spiced ’em up with tons of flavourful spices, mashed it all together, formed the babes into burgers, lightly fried ’em & BOOM!!!!!
From a convenience / practical standpoint, these are great for meal prep because they’re super easy to pack up on the go with some good quality cooked grains or legumes, such as quinoa or lentils & some roasted or steamed veggies! They’re also great if you’re having guests over for a vegan burger night, ya know? BECAUSE WHO DOESN’T LIKE A GOOD VEGAN BURGER EVERY NOW & THEN? Plus, the great thing about these is that they’re so flavourful & “meaty” that they’ll make you forget real burgers are even a thing. I mean, if you have a really carnivorous hubby or fiancé, good luck with convincing him!
They’re super versatile; you can have them like a real burger in a healthier bun, a pita pocket, on sprouted toast, lettuce wraps, in bowls or chopped up into salads or as is!
Now that we’ve got all that down-packed, let’s talk about how to pack these burgers with all this deliciousness!!!
INGREDIENTS (for 9 small patties or 7 medium patties):
- Coconut or avocado oil cooking spray
- 1 medium yellow onion, diced finely
- 2 cloves of garlic, minced
- 1 package of Cremini or portobello mushrooms, diced
- 3-4 green onions, thinly sliced
- 3/4 tsp. ground cumin
- 3/4 tsp. smoked paprika
- 1 can of organic no-salt added pinto beans
- 1 tsp. minced onion
- 1 heaping tbsp. of nutritional yeast
- Sea salt & black pepper to taste
- Heat a skillet over medium-high heat & spray with coconut or avocado oil cooking spray. Once the oil is heated, add the onion & garlic, cook & stir for about 5 minutes until the garlic is fragrant & onions are softened & translucent.
- Now, add in the mushrooms & green onion, season with the cumin & smoked paprika & sauté for about 5 more minutes, until mushrooms are browned & cooked through & green onion is softened.
- Mash the beans in a medium mixing bowl with a fork or potato mixer. I prefer to leave some chunks of beans here & there to give the burgers more texture!
- Once the beans are mashed, add the mushroom mixture, season with minced onion, nutritional yeast & sea salt & black pepper. Mix until a burger batter is formed!
- Once you’ve got your batter, shape the mixture into patties of your desired size & place them on a plate. I was able to make 7 medium-sized patties!
- Once your patties are formed, heat a large skillet over medium heat & spray with some more coconut or avocado oil cooking spray. Add the patties. Cook for about 3-4 minutes on one side (or until the patty slowly starts to crisp up & you’re able to lift it with a spatula). Flip & cook the other side for another 2-3 minutes, or until crispy. You might find that you need to add a tad bit more oil when you flip them, simply to prevent sticking!
- Remove the babes from the skillet & serve immediately, as you wish!
- Leftovers will keep well if sealed in an airtight container & refrigerated for about 5 days!
- ENJOY! 🙂
And here’s some inspo for a yummy lunch bowl I put together with one of these babes (oops, I mean BURGERS) being the main event!