Hello, new favorite veggie burger! It’s been a HAWT MINUTE since I posted a veggie burger on the blog. These Easy Vegan Black Bean Burgers and Sweet Potato Black Bean Burgers are a staple weeknight din. We’re no strangers to burgers in the hummus household! But let me tell you… it’s no easy feat to make ones that stays firm firm firm and aren’t super mushy in the middle.
Ingredients
Chickpeas: The perfect textural base. Packed with plant protein and fiber, too. To keep these babies from turning into mush city, we’re baking the chickpeas, oats, and walnuts in the oven which 1) dries them out and 2) adds a whole other level of toasty flavor. Walnuts: The one and only. Fabulously hearty for the perfect “meaty” texture and complex flavor boost. Store in the fridge or freezer to protect those “good” fats. Pumpkin: For a bit of moisture, nutrients, and binding power. Old-Fashioned Oats: A fun twist on breadcrumbs to help hold these gems together. Use certified gluten-free if needed! Sage: Why hello, fall! A little goes a long way. Oodles of flavor. Chipotles in Adobo: That little can of dried, smoked jalapeños you’ll find in the international section of the grocery store. A must for the burgers and the sauce! Yogurt: So simple for a creamy sauce to slather on. Dairy or non-dairy will work!
How to make
Chickpeas. Pumpkin. Toasty walnuts. Sage. And chipotles! So many magical flavors getting cozy on the couch and they all work together just swimmingly.
Why do veggie burgers fall apart?
Oftentimes there is too much liquid from veggies and not enough ingredients like nuts or breadcrumbs to help firm them up. These burgers stick together SO WELL because they aren’t too wet. The walnuts and oats come together to make a firm burger that will not fall apart, guaranteed.
Are these burgers healthy?
Yes! And as a Registered Dietitian, you know tasty, nutritious food is the name of the game.
Chickpeas are an excellent source of fiber and plant protein. Walnuts are the only nut that has a significant source of heart healthy omega-3’s (2.5 grams of ALA per 1 ounce serving!). Toasting does NOT alter the nutrition profile of a walnut. Research suggests consuming walnuts may be associated with a lower prevalence and frequency of depression symptoms among American adults. Pumpkin is an excellent bioavailable source of vitamin A, which supports eye health. Half a cup packs 120% of the daily value!
Can you grill chickpea burgers?
Yes! Cook on a well-oiled grill at 350 degrees Fahrenheit for 6-8 minutes per side.
How to store
Store leftovers in the fridge for up to four days.
Can you freeze burgers?
Yes! Place cooled burgers on a baking sheet and freeze in an even layer. Once frozen, transfer to a freezer bag and freeze for up to 3 months.
1 15oz can chickpeas, drained and rinsed ¾ cup chopped walnuts 1 cup old-fashioned oats (certified gluten-free if necessary) ½ - ¾ cup pumpkin puree ½ cup diced onion 2 cloves garlic, minced 2 chipotle peppers in adobo, seeded and chopped (1 tbsp) 1 tsp dried sage 1 tsp sea salt
For the chipotle sauce:
¾ cup plain yogurt (I used 2%, non-dairy also works) 2 tsp liquid from chipotle peppers in adobo (avoid the seeds as they’re spicy) 1 tbsp lime juice ¼ tsp sea salt
