Veggie burgers have become the new staple at cookouts, gatherings, and on restaurant menus. They are a tasty way to get some protein, fiber and veggies. Frozen veggie burgers are a convenient choice, but like any foods, it’s important to read the nutrition facts and ingredients. Many of these are high in sodium, have a laundry list of ingredients, and can be expensive. This recipe gives you a delicious, easy burger that is perfect for parties or for a new option at your next cookout!

1

Let’s get started! First, don’t forget to preheat your oven. You can also cook these on the grill if prefer too. Next, you’re definitely going to want to gather all your ingredients first because most of them are used in the first step, that’s how simple these are to make! All of the patty ingredients are in the top picture and you are essentially done with burger prep in two steps!

2

In the food processor, combine black beans, spinach, carrots, garlic, onion, oil and spices (salt, pepper, sage, and red pepper). Blend well until thoroughly mixed.

3

Once mixed, your next step is to combine the veggie mix, quinoa, and oats. The mixture will have a cookie-dough like consistency, which makes it easy to form into patties!

4

Once mixed, your next step is to combine the veggie mix, quinoa, and oats. The mixture will have a cookie-dough like consistency, which makes it easy to form into patties!

5

These are ready for the oven! To make ahead, stick this sheet in the freezer for about 2 hrs until firm, then store patties in a freezer-safe plastic bag.

6

While the burgers are baking, place the pepper slices directly on the oven rack to develop a delicious roasted flavor for the sauce. Don’t forget to flip the burgers halfway through!

7

Now for the sauce! Break out that food processor again and pulse the roasted red pepper, garlic powder, yogurt, chili powder, and parsley until combined.

8

Now for the sauce! Break out that food processor again and pulse the roasted red pepper, garlic powder, yogurt, chili powder, and parsley until combined.

9

By the time you finish the sauce, the burgers should be done. Look for that golden brown color on both sides to assure doneness!

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The final touch to these burgers is toasting the slider buns! We found ours at Kroger and they are actually vegan too! Top with your favorite toppings; we love avocado, tomato and extra spinach! And that’s a wrap!

 

 

Vegan Black Bean Sliders with Roasted Red Pepper Sauce

by: Lisa Kay, MS, RD

Makes about 18 mini burgers or 9 servings

 

INGREDIENTS

 

Black Bean Burgers

1 can black beans, drained and rinsed

2 c. fresh spinach, packed

½ c. shredded carrots

½ medium yellow onion

2 c. cooked quinoa

1 ½ tbsp olive oil

2 cloves garlic, whole

Pinch of salt & pepper

1 tsp crushed red pepper (increase to 1 tbsp if you like extra spicy!)

1 tbsp ground sage

½ c. old-fashioned oats

18 whole wheat vegan slider buns

 

Roasted Red Pepper Sauce

1- 6oz container of soy based yogurt or Greek yogurt

1 medium red

1 tsp garlic powder

2 tbsp dried or fresh parsley

1 tsp chili powder

 

DIRECTIONS

  1. Preheat oven to 375℉
  2. Combine all burger ingredients (excluding quinoa, oats, and buns) into food processor and blend until thoroughly mixed. Veggie mix will have a hummus-like consistency.
  3. In a bowl, stir together cooked quinoa and veggie mixture. Add oats until mixture thickens up slightly to where you can form patties. You may need more or less oats to keep the burgers together.
  4. Use a ¼ cup measuring cup to make uniform patties. Form into patties with your hands and space patties evenly on baking sheet.
  5. Bake patties for a total of 30 minutes, flipping once halfway through until golden brown.
  6. Top burgers with roasted red pepper sauce and choice of toppings. We suggest shredded red cabbage, avocado, and pickle.

 

For red pepper sauce:

  1. Cut off stem and de seed red pepper, cut in half. Red pepper can be roasted on open grill flame or gas cooktop until charred, or broiled in oven/toasted with the veggie burgers for 20 minutes.
  2. Combine red pepper and remaining sauce ingredients into food processor and blend for 1 minute until all combined.

 

SERVING SUGGESTIONS

Serve at your next party along with Garden Fresh Salsa and 10 Minute Pesto Pizza. For dinner, add  Healthy Broccoli Salad or 3 Ingredient Carrot Fries as a side!

 

NOURISHING NUTRITION (per serving)

2 burgers with buns and sauce

Calories: 372

Fat (g):7

Sodium (mg): 394

Protein (g): 18

Carbs (g): 60

Fiber (g): 10

Cut in half, deseeded

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