Some of the top complaints I hear from people who would, in theory, like to go vegan are:
-the recipes are too difficult
-vegan food doesn’t taste as good
-fake meats are too expensive
Well, my dears, this recipe is for you. Easy. Delicious. Cheap. This is the trifecta of vegan food.
The original recipe for Black Bean Burgers is a super easy, one-pot recipe. Everything in, everything out. The vegan patties are perfectly spiced with Italian flavors and just a hint of cumin for a kick. They are substantial but low in fat. And these beauties are much cheaper than the average, pre-made, frozen veggie burger. Store-bought veggie burgers can run about $5 per box of 4 burgers! All of the ingredients used here can be bought on Amazon, (in bulk if you want, see below), and kept on hand for use and reuse in your kitchen.
The base of this burger is TVP, or texturized vegetable protein. TVP is defatted soy that is made into little pieces or larger chunks, depending on how you buy it. It is incredibly versatile and can be used for stews, soups, burgers, pastas, sauces, stir-fries…it’s a great investment because it keeps for a really long time and can be used in SO MANY WAYS (like my chili, for example.) Gluten makes the burger stick together and nutritional yeast makes it flavorful and a bit cheesy.
Here are some Amazon links to the ingredients you’ll need for this recipe. These are the large packages that I buy to get the best per unit cost. However, if you want to start small and experiment with these new ingredients, there are plenty of smaller packages available on Amazon or in your local health food store.
So there you have it. No more excuses. Enjoy your easy, delicious, and cheap journey into vegan food!
Prep time: 15 minutes ~ Cook time: 35 minutes ~ Makes 16 patties
1) In a large pot (this is a one-pot recipe), bring 2 cups of water to a boil. Remove from heat and stir in
-2 c TVP granules
…so that all the TVP is soaked in water. Cover and allow to sit for a minimum of 3 minutes. (It’s no problem to let it sit longer while you chop.)
2) Add to the pot:
-1 15 oz. black beans, drained and rinsed
-1 large onion, finely chopped (if you have a mini food processor, it would be a good option)
-1/2 c frozen peas
-1/2 c gluten
-1/4 c nutritional yeast
-1 T mustard
-1 T Italian seasoning
-1 t garlic
-1 t black pepper
-1/2 t salt
-1/4 t cumin
(Tip: if you’re in a rush and you prefer, you can use a pre-made packet, such as Good Seasons)
Stir very well, until all ingredients are throughly distributed and, in particular, the gluten is completely blended.
3) Preheat oven to 350 F. Spray a thin layer of oil on your cookie sheet or foil to prevent sticking. Roll balls in hands and flatten onto sheet. Burgers should measure about 3 inches across and 1/2 inch high (slightly smaller than a standard store-bought veggie burger.)
4) Bake for 35 minutes. Serve with all the fixings and enjoy.