Welcome Back to YouRoots! We are on a mission to help you incorporate more plants into your lifestyle and to teach you how to make nutritious wholefoods as delicious as possible. The better you can make the good stuff tastes, vegetables, the more of them you’ll eat! Always remember that the things you decide to put into your body will have a direct impact on your short and long term health both physically & mentally.
Today Chef Bernie and Conrad bring to you a delicious, nutritious “High Protein Plant Based Black Bean Burger” that is soy free.
We pair it with a homemade Roasted Sweet Corn Salsa and our very own BTYR Kimchi Aioli, both are very versatile and can be used with many other recipes.
This recipe is packed full of protein and iron from the black beans. You also great a good amount of Vitamin A from the carrots, many antioxidants from the cilantro and a good amount of fiber to keep you satiated, along with a lot of other good stuff!
It’s a very easy dish to prepare for the family and makes about 8 patties, which means you can freeze the left overs and have a quick meal in the future if you want to throw a couple on the grill or pan.
Now that I know you’re sold on it, you will need the following ingredients below:
Ingredients
Black Bean Patties
- 2 cups of cooked black beans (1 can – Organic & Low Sodium)
- 1 cup rolled oats
- 2 carrots
- ½ red onion
- 2 celery stalks
- 2 cloves of garlic
- Sea salt and fresh pepper to taste
- 1 tbsp yellow curry powder
- 1 tbsp paprika
- 2 tbsp nutritional yeast
- 2 tbsp chopped parsley
Corn Salsa
- 4 cups of fresh corn kernels (roasted)
- 1 bunch of fresh chopped cilantro
- ½ red onion
- 1 fresh limes
- ⅓ red pepper
- salt pepper
- ¼ cup olive oil
- 1 tsp chilli powder
Kimchi Aioli
- ½ cup vegan mayo
- ¼ cup chopped BTYR Kimchi
- ½ lime( juice)
- 1 tsp black sesame seeds
Don’t forget your wholewheat buns!
Great, let’s get this party started by cutting the carrots, onions, celery, and garlic into small cubes. Heat a pan with some olive oil and sautee them until golden brown, this process really helps the vegetables release their flavor and work with each other.
Put black beans in a bowl and squeeze them with your hands along with the rolled oats which will help the patties stay formed, the reason I do this instead of using a masher is you will still have some whole black beans, once about half of the beans are mashed up, add the sauteed veggies and seasonings, give everything one final together until nicely combined and you are able to form patties.
Take a ball into your hands and form a patty, you can use the photo below for reference in terms of how big they should be, you should get about 8 patties from this recipe.
Now the easy part, pan fry them for 4 min on each side on medium heat in olive oil. After that they are ready to eat. As mentioned about they also freeze very well for future use, I always recommend to double up on the recipe and have a nice stash of patties on hand at all times.
Time to get the salsa going! Start by mixing the corn kernels with 2 tbsp of olive oil, salt pepper, chilly powder and roasting it on a sheet in the oven on 185c for 20 min. Next chop onions and cilantro and mix all remaining ingredients together. A note from Chef Bernie “yes you cut the limes in half and squeeze them in and not add them whole lol…”, he is not going to say if Conrad might have got confused on this part one time, but we are not going to go there! It’s as easy as that, this salsa keeps for about a week and gives you plenty of time to consume it!
For the BTYR Kimchi Aioli, take the kimchi and dice it up into smaller chunks. Take all of the ingredients and mix in a bowl, you now have your very own Kimchi Aioli, this again, can go with multiple other dishes as well! The more you start to cook at home, the more you will be able to pair different recipes together or know what mixes well with other nutritious wholefoods.
Now all its left is to assemble the burgers with your favorite wholewheat bun top it up with salsa and serve. As a side you can serve soup, salads, fruits but keep it light since the burger is already loaded with pretty much anything the body needs in order to function to its best capacity and to top it of its freaking delicious.
Thanks again for taking time out of your day and we really hope that you are finding value out of our blog posts and a few laughs from our videos. Stay tuned for another weekly blog post with another great recipe.
If you have any feedback or comments, good or bad, please let us know below, we welcome all feedback as we are always looking to improve. From the both of us remember to be positive, live with purpose and eat nutritious and delicious wholesome plant based foods!
