This burger is the result of many years of experimentation. I think the taste and texture are excellent, and it’s all organic, whole-food goodness!
Black Bean Burgers
1/2 cup sunflower seeds
1 cup whole-wheat flour
2 Tablespoons nutritional yeast flakes
4 teaspoons flax seed meal
4 teaspoons dried parsley
1 Tablespoon onion powder
1 Tablespoon Italian seasoning
2 teaspoons celery seed
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon dried sage
1/4 teaspoon freshly ground black pepper
1 large carrot, grated
8 ounces crimini mushrooms
2 cups cooked black beans
2 Tablespoons ketchup
2 teaspoons olive oil
8 whole wheat hamburger buns
8 slices tomato
8 slices onion
1. Grind the sunflower seeds in a food processor or blender; add to a large bowl.
2. Add the dry ingredients to the bowl and mix.
3. Grate the carrots and the mushrooms (or pulse in the food processor or blender) and add to the bowl.
4. Add the beans and the ketchup.
5. Mix and mash together well.
6. Form into 8 patties. You can use a 4″ jar lid lined with wax paper, or just form by hand.
7. Spray a little oil on a non-stick griddle and grill patties until browned on each side.
8. Serve on buns with tomato and onion.
Servings: 8
Cooking Times
Preparation Time: 50 minutes
Cooking Time: 10 minutes
Total Time: 1 hour
Nutrition Facts
Serving size: 1/8 of a recipe (7.7 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.
Amount Per Serving
| Nutrient |
Amount |
Daily Value |
| thiamine |
1.87 mg |
125% |
| manganese |
2.35 mg |
117% |
| riboflavin |
1.69 mg |
99% |
| vitamin B6 |
1.64 mg |
82% |
| folate |
321.97 µg |
80% |
| fiber |
18.76 g |
75% |
| selenium |
52.59 |
75% |
| niacin |
13.82 mg |
69% |
| molybdenum |
32.25 µg |
43% |
| magnesium |
169.71 mg |
42% |
| protein |
21.17 g |
42% |
| iron |
7.3 mg |
41% |
| phosphorus |
404.06 mg |
40% |
| copper |
0.79 mg |
39% |
| vitamin E |
3.77 mg |
38% |
| sodium |
829.05 mg |
35% |
| vitamin A |
1356.61 IU |
27% |
| potassium |
833.54 mg |
24% |
| zinc |
3.49 mg |
23% |
| pantothenic acid |
2.31 mg |
23% |
| carbohydrates |
65.42 g |
22% |
| Calories |
426.97 |
21% |
| fat |
12.03 g |
19% |
| calcium |
171.04 mg |
17% |
| vitamin B12 |
1.03 µg |
17% |
| vitamin C |
6.99 mg |
12% |
| vitamin D |
1.22 IU |
0.3% |
| cholesterol |
0 mg |
0% |
This blog uses the latest nutritional data available from the USDA (United States Department of Agriculture), and the FDA (United States Food and Drug Administration), as well as nutritional data provided by food growers and manufacturers about their products. We believe the information on this blog to be accurate. However, we are not responsible for typographical or other errors. Nutrition information for recipes is calculated by Living Cookbook based on the ingredients in each recipe based on statistical averages. Nutrition may vary based on methods of preparation, origin and freshness of ingredients, and other factors.
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