Make this easy black bean burger
What does someone who wins ultra-marathons eat to stay healthy? Now you can find out. Brendan Brazier, who works with stars like Hugh Jackman and formulated the Vega line of plant-based products, has compiled 150 vegan recipes for his new “Thrive Energy Cookbook.” It’s the latest in his “Thrive” series extolling the benefits of plant-based living. Here’s one recipe from Brazier:
Avocado, Black Bean & Chipotle Burger
This popular Thrive Energy burger packs an explosion of flavor while retaining its nutritional functionality. It’s ideal for those who are transitioning to clean, plant-based eating. Serve with baked root vegetable chips, if desired. Makes 1 burger
Prep Time: 5 minutes • Special Equipment: grill pan
2 cups (500 mL) cooked (or rinsed canned) black beans
1 cup (250 mL) rolled oats
2/3 cup (150 mL) cooked wholegrain brown rice
1/3 cup (75 mL) nutritional yeast
1/4 cup (60 mL) shredded Daiya or your favorite Cheddar-style cheese
1 large cooking onion, peeled and grated (or chopped in blender)
1 large handful of fresh cilantro leaves, chopped
2 tbsp (30 mL) ground coriander
1 tbsp (15 mL) paprika
1 tbsp (15 mL) grainy mustard
2 tbsp (30 mL) tamari sauce
1 to 2 cups (250 to 500 mL) fresh bread crumbs made from sprouted bread (use Silver Hills Chia Chia bread for a glutenfree option)
3 tbsp (45 mL) sea salt
In a medium bowl, combine the black beans, oats, rice, nutritional yeast, and cheese. Mix thoroughly with your hands.
In a blender, combine the onion, cilantro, coriander, paprika, mustard, and tamari. Blend just until mixed.
Add the onion mixture to the bean mixture and mix well, adding salt. After mixing, adjust salt if necessary to taste. Add the bread crumbs and mix with your hands until the mixture is firm to the touch and no longer sticky. You will find that the bread crumbs and oats absorb the moisture and it will become harder to mix.
Form the mixture into 3/4-inch (2 cm) thick patties.
Heat the coconut oil in a grill pan over medium heat. Cook the veggie patty for 4 to 6 minutes per side or until golden brown.
Meanwhile, cut the bun in half and place cut sides up on a baking sheet. Sprinkle the cheese over the top half. Bake until the cheese begins to melt, 4 to 5 minutes. Then spread the chipotle lime aïoli on the bottom half.
Place the patty on the bottom half of the bun. Top with the tomato, avocado, lettuce, and the top half of the bun.
Chipotle Lime Aïoli
Prep Time: 5 minutes
1 jar (16 oz/454 g) Wildwood Zesty Garlic Aioli
1 small handful of fresh cilantro leaves, finely chopped
1 1/2 to 2 1/4 tsp (7 to 12 mL) finely chopped chipotle pepper in adobo sauce
1 tbsp (15 mL) freshly squeeze lime juice
1 tsp (5 mL) maple syrup or cocnut nectar
1 tsp (5 mL) sea salt
Pinch of freshly ground black pepper
In a medium bowl, combine all the ingredients. Whisk together until smooth.