3 Bean Burgers (vegan)

by Nicole on May 19, 2010

Good morning everyone! It’s Wednesday already, which means we are almost through this week. 
I got up this morning to do a weights workout. On Monday I decided I should switch it up and looked through the Exercise TV on demand workouts. I found Chris Freytag’s workouts and decided to try out the upper and lower workouts, which were 20 minutes each.  It was HARD. I loved both of them. They were quick, easy to follow and used circuits. I was really sweating by the time I was done with both.  Yesterday morning I woke up and by the time I was done with my run I was very sore, but in a good way. I’m going to do it again this morning because it was such a good workout. I have to confess, usually I hate working out my legs. I always have and probably always will. I just am not a fan of doing millions of lunges and squats even though I know it works. For some reason with this workout I didn’t mind it, maybe because it was quick and I wasn’t dreading it. Have you tried out any of the workouts On Demand?? I need to check it out more, I haven’t been using it much lately. 

For dinner on Monday I wanted to make a vege/bean burger. This was something I really threw together very quickly and it turned out great.  


bean mixture, doesn’t look pretty, but tastes delicious!

Three Bean Burgers (vegan)


Ingredients:
1/3 cup red kidney beans (cooked)
1/3 cup cannelloni beans
1/3 cup lentils
2/3 cup spelt flour
2 T flax seeds (soaked in 1/4 cup water to make flax eggs)
2 large leaves of kale
1/4 cup fresh parsley 
1/2 red onion (medium sized)
1/4 cup sunflower seeds
3 T balsamic vinegar
1/4 cup fire roasted diced tomatoes
3/4 tsp red pepper flakes
1/4 cup black pepper
2 cloves garlic
3/4 tsp sea salt


Place the flax seeds and water in a small bowl. Let sit for 10 minutes so it becomes a gel. Put the 3 types of beans in the food processor and puree. Add the kale, parsley, red onion, garlic  and diced tomatoes to the processor and combine with the beans. You may have to scrape down the sides a couple of times. Transfer to a large bowl. Add the flax “eggs” and stir. Add the sunflower seeds. Slowly add in the flour, adding 1/2 at first and then mixing and then adding the remaining flour. Then add the balsamic vinegar, red pepper flakes, black pepper and salt. Spray olive oil in a frying pan and heat on a medium flame.  Form 6 burgers with the mixture. Cook for about 4 minutes on each side. After burgers are flipped to the other side and browned, cover for the remainder of the time. 


*Notes: For this recipe you can use any kind of beans that equal up to a cup of cooked beans. You can use dried parsley, use about 1 tablespoon. For the sunflower seeds, if preferred you can leave it out or grind them in the food processor, but I enjoyed the crunchiness they add to the burger. 

I’ve been trying out new vegetarian options (with the exception of fish). Does anyone have any links or recipes to share? Feel free to leave a link below! Also doesn’t anyone have a great recipe for cabbage?

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{ 24 comments… read them below or add one }

Simply Life May 19, 2010 at 6:16 am

wow, these look great! Most of my veggie options come from Real Simple!

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Jessica (Healthy Exposures) May 19, 2010 at 6:43 am

These look really good – and different! Sometimes when you're looking for a bean burger they get to be repetitive after a while. Love the use of 3 beans and sunflower seeds, fire roasted tomatoes – everything!!
And you should look into Veganomicon or Moosewood's Cooking for Health! I was starting to feel really boring and uninventive until I got to flip through them…They really got my brain thinking again, though!

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Fit Chick in the City May 19, 2010 at 7:02 am

I love Eat Drink and Be Vegan! I've made more recipes out of that book than any other.

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Megan D May 19, 2010 at 8:51 am

I love veggie burgers in summer! My homemade ones never turn out well, so I buy Amy's or Boca!

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Debbi Does Dinner Healthy May 19, 2010 at 9:10 am

I need to try the spelt flour! Last time I used regular flour and they just didn't taste right. Great recipe, thanks!

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Sarena Shasteen - The Non-Dairy Queen May 19, 2010 at 9:27 am

I am lovin' my lentil burgers right now too! I prefer home made bean burgers any day! Yours look delicious!

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Kat May 19, 2010 at 9:29 am

Ive made black bean burgers before and they were great….too bad my hubby wont touch them! My blog has tons of recipes if you want to check them out!

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pegasuslegend May 19, 2010 at 9:33 am

just what I need right now back to healthy eating looks great~

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Jennifer May 19, 2010 at 10:59 am

I'm always looking for great ways to incorporate more beans into my diet. These look deeelicious!!

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jkershis May 19, 2010 at 11:36 am

Hey Cole,

I am going to try this recipie I got from the Whole Foods website. You and followers may like :)

Three-Bean Salad with Quinoa
http://www.wholefoodsmarket.com/recipes/2553

<3jacks

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Noelle May 19, 2010 at 2:03 pm

These sound SOOOOOO goood! Great recipe. Thanks!

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Lindsay May 19, 2010 at 2:39 pm

Yummy they sound great!

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fitandfortysomething.com May 19, 2010 at 2:54 pm

oh i love when you can find a free great workout on tv!!!! it makes cable even more worth it! happy hump day!

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Emily (A Nutritionist Eats) May 19, 2010 at 2:54 pm

I LOVE cabbage in stir-frys…..

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hbobier May 19, 2010 at 2:58 pm

Those look amazing! I always think I'll make my own veggie burgers some day but I never take the plunge. Looks easy enough… I'll have to flag this when I finally have the time to make my own. Thanks for posting!

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lynn @ the actors diet May 19, 2010 at 4:39 pm

dunno what kind of cabbage you have, but i really loved the purple (you could also do red) slaw i had made:
http://theactorsdiet.wordpress.com/2010/05/09/christy-and-lynn-ocho-de-mayo/

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therabbitrunner May 19, 2010 at 6:34 pm

i always forget that there is an exercise program on demand!! thanks for reminding me :)

oh man those bean burgers look SO good!! so much better than the other bean burgers!

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Melissa @ For the Love of Health May 19, 2010 at 8:57 pm

I WISH I had Exercise On Demand! That sounds great! Most people hate legs but it burns the absolute most cals! Good for you for pushing through!
Bean burgers look very good!

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peacelovenutrition May 19, 2010 at 9:11 pm

Never made my own Veggie burger before because I alway thought it was too difficult! But that doens't look too bad—that for the recipe

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Averie (LoveVeggiesAndYoga) May 20, 2010 at 2:18 am

cabbage
http://www.loveveggiesandyoga.com/2010/03/raw-vegan-cabbage-wraps-4-dipping-sauce.html

my raw taco nut meat
http://www.loveveggiesandyoga.com/2010/05/raw-vegan-taco-nut-meat-raw-vegan-taco.html

there are so many recipes in the 2nd link that are then linked in that post, too

love the burgers, yummmy work!

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Belinda @zomppa May 20, 2010 at 9:42 pm

My goodness, these aren't just beans. They are chocked full of all good stuff!

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Kristi@Ja Cie Kocham May 20, 2010 at 10:11 pm

I have always wanted to make my own bean/veggie burger! These look gorgeous! And the fact that you could throw them together so easily makes me want to try them. As always, you motivate me to go for a run. Thank you :)

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Emily Malloy May 21, 2010 at 10:39 am

Holy moly, woman. This is rockin'. Bet you'd bottom dollar if I gave this to the hubby, he'd never know what he was eating, but would think it's yummy. I like it. It's a plan :-)

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