Vegan Bean Burger thm-xo

Written by on in Dairy free, Dinner, Lunch, Plant based THM, Uncategorized

Vegan Bean Burger -thm xo

Bean Burgers are great for a meat alternative plus beans are budget friendly especially when it comes to a crowd. These burgers are so filling and so flavorful. My children and husband asked for them two nights in a row 🙂 score! they are great topped with all the original toppings you would use for a meat burger. Beans have great health benefits. (read here) I know these would be awesome on plan approved bread like toasted sesame Ezekiel 4:9, but this burger I chose bun less with just toppings. (for vegans choose a vegan mayo you prefer)

tip*** pair this with a chocolate fat- stripping frappa on page 418 of the (trim healthy mama cook book). If your vegan replace the whey protein powder with an on plan powder like  vega.

Vegan Bean Burgers – thm xo 

Recipe

  • 2 cans kidney beans
  • 1 can black beans
  • 3/4 diced green bell pepper
  • 1/2 diced onion
  • chia egg (1 tbsp chia seed/3 tbsp water) blend and let sit for 10 minutes.
  • 1 1/2 cups almond flour
  • 1 tsp garlic
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1/2 tsp pepper
  • 1 tsp pink salt
  • your favorite toppings, vegan mayo of choice

Drain the three beans (do not rinse), in a medium sized bowl ,using a glass cup mash the beans until flat. Add all the other ingredients including the chia egg. 

Now the fun part 🙂 .. using your hands mix and smash everything together, really squeezing the mixture to combine well.

Next line a casserole dish with foil and add a little coconut oil to the bottom of the pan. 

Form balls of burgers into patties and place into the lined dish. Cook on 400 for about 20 minutes ,

then flip “gently”…..

(i can not stress this enough) bean burgers especially vegan have to be handled carefully or the entire thing will fall apart.

After you flip them over use the back of a fork and reshape your burgers into patties. you will notice when they cook they will loose some form, its ok.  Just shape them back and place them back in the oven for another 15 or so minutes. When you pull them out of the oven reshape them again and let sit a few minutes  while heating up the skillet.

Now spray your skillet with olive oil spray or coconut spray whichever you prefer. Its time to crisp up the burgers (a little) 🙂

Place a few burgers in the sprayed pan and cook on med-high. (do not flip) until about 8-10 min. “Again gently”  flip over the bean burgers with a spatula and continue cooking for another 10 min. 

Add to on plan bread, or eat bun less like I did with toppings. enjoy!!

Note* these are vegan, the only thing holding these together is a chia egg. veggie burgers are very delicate and sometimes take a little skill to perfect. so please don’t give up trying to make veggie burgers work for you, just remember to be gentle. 

~Always eat to live