Name: Crafting the Perfect Grillable Bean Burger
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Yield: 4
Ingredients: 2 cups cooked white beans (or one can); 1 tablespoon psyllium husk powder (can add a second one pending the moisture of the beans and veggies); 1/2 cup rolled oats (can sub ground buckwheat); 1 small onion or shallot, finely chopped; 1 clove garlic, minced (optional); 1 tbsp grated ginger; 1 carrot, grated; 1 small zucchini, grated; 2 tablespoons fresh basil, chopped; 2 tablespoons fresh dill, chopped; 2 tablespoons hemp seeds; 2 tablespoons sunflower seeds; 1 tsp soy sauce or tamari; 1 teaspoon smoked paprika; 1 teaspoon ground cumin; 1-2 tsp preserved lemon (can use lemon zest); Salt and pepper to taste (check for salt levels after you add the preserved lemon)

Description

These delicious bean burgers will be your go to for grilling and picnic events.

Ingredients

Scale

2 cups cooked white beans (or one can)

1 tablespoon psyllium husk powder (can add a second one pending the moisture of the beans and veggies)

1/2 cup rolled oats (can sub ground buckwheat)

1 small onion or shallot, finely chopped

1 clove garlic, minced (optional)

1 tbsp grated ginger

1 carrot, grated

1 small zucchini, grated

2 tablespoons fresh basil, chopped

2 tablespoons fresh dill, chopped

2 tablespoons hemp seeds

2 tablespoons sunflower seeds

1 tsp soy sauce or tamari

1 teaspoon smoked paprika

1 teaspoon ground cumin

1–2 tsp preserved lemon (can use lemon zest)

Salt and pepper to taste (check for salt levels after you add the preserved lemon)

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Instructions

Prepare the Bean Mixture

In a large bowl, mash the cooked white beans until they are mostly smooth with some chunks remaining. Add the finely chopped onion, minced garlic, grated carrot, grated zucchini, rolled oats, chopped basil, chopped dill, hemp seeds, and sunflower seeds. Mix well until all ingredients are combined.

Add the Psyllium Husk

Sprinkle the psyllium husk powder over the bean mixture and mix thoroughly. The psyllium husk will absorb moisture and help bind the ingredients together, making the patties firm enough for grilling.

Shape and Bake the Patties

Form the mixture into burger patties, about 1/2 inch thick. Place the patties on a baking sheet lined with parchment paper. Bake in a preheated oven at 375°F (190°C) for 25-30 minutes, flipping halfway through, until the patties are firm and lightly browned.

Cool and Refrigerate

Allow the patties to cool completely on the baking sheet. Once cooled, transfer them to an airtight container and refrigerate overnight. This step further firms up the patties, making them perfect for grilling the next day.

Grill the Patties

Preheat your grill to medium heat. Lightly oil the grill grates to prevent sticking. Grill the patties for 3-4 minutes on each side, or until they are heated through and have nice grill marks. You can also use this mixture to stuff peppers and top with vegan cheese. It gives a great texture.

Assemble and Serve

Serve the grilled white bean and psyllium burgers on whole grain buns with your favorite toppings. Consider fresh greens, sliced avocado, tomato, red onion, and a dollop of your preferred sauce.

These white bean and psyllium burgers are a fantastic addition to any plant-based diet, offering both nutrition and great taste. Perfect for grilling, they are a greta option to show to the power of culinary medicine and farm-to-table eating. Enjoy the benefits of a high-fiber meal that supports your health and satisfies your taste buds.

Notes

Use the instacart shopping list that I made for this recipe HERE. #ad

Get psyllium HERE. #ad

These are affiliate links and I receive a small commission at no cost to you.

Prep Time: 30
Cook Time: 20
Category: Dinner
Method: Baking