Bean Burger on a Bun (Vegan)
Total time: Bean Burgers 30 minutes, buns 90 minutes
Buns (bread rolls):
(These bread rolls are best eaten the day they are made. They aren’t as fresh the next day. To make this Gluten-free replace the wholewheat flour with rice flour and buckwheat.)
2 teaspoons yeast
2 tablespoons maple syrup
1⁄2 cup lukewarm water
2 cups organic unbleached whole wheat flour
1 teaspoon salt
1 tablespoon extra-virgin olive oil
One 15 ounce can of organic beans (butter beans or black beans work best) Or you can soak dry beans overnight, then boil them for an hour or until soft, instead of using canned.
½ cup almond meal (blended almond) or hemp seeds for nut free version
1 yellow onion, chopped
½ cup nutritional yeast
½ teaspoon cumin
¼ teaspoon garlic powder
¼ teaspoon fennel
¼ teaspoon thyme
¼ teaspoon sage
¼ teaspoon salt
¼ teaspoon black pepper
1/8 teaspoon cayenne pepper
1 Flax Egg Alternative
¼ cup extra-virgin coconut oil
1. Prepare the bread rolls first. Put the yeast, maple syrup, and water into a cup. Stir, cover, and keep in a warm spot for 10 minutes. Sift the flour into a glass bowl that is at warm room temperature, and sprinkle with salt. Mix until blended. Make a well in the middle of the flour, and pour the yeast mixture into the well and begin combining. Form into soft dough. Turn your dough onto a floured board and knead well, for at least 5 minutes. Form into one ball. Use extra-virgin olive oil to grease a bowl. Then place the dough (un-creased or smooth side up) into the bowl and rub oil over the dough. Cover the bowl with a cotton cloth and keep in a warm spot. Leave until the dough has doubled in size. 30 minutes to 1 hour. Now prepare the Bean Burgers.
2. In a bowl, mash the beans and mix in remaining ingredients, except for the oil. Divide into 5 equal parts and shape into patties. Set aside and then continue with the bread.
3. Turn dough ball onto a floured board and knead again for 5 minutes until a tough consistency is achieved. Divide the dough into six equal parts and knead each part into a ball. Place the dough balls close together on a baking sheet. Place uncovered in a warm place and allow to rise again by 1⁄4 inch. This will take 10–20 minutes. Preheat oven to 465°F while waiting for dough to rise again.
4. Now cook the bean burgers: Heat the oil in a large pan over medium-high heat. Fry the patties until golden, about 5 minutes on each side. Set aside and keep in oven to keep warm while you bake the bread rolls.
5. Bake the rolls at 465°F for 5 minutes. Reduce heat to 180°F and bake for another 5–10 minutes, until the rolls have risen and are slightly golden brown.
6. Cut the rolls open, and put a bean burger into each one. Serve with your choice of toppings!
1. Non-vegans can use one egg in this recipe instead of Flax Egg Alternative.
2. This meal goes great with French Fries: http://www.theearthdiet.org/16/post/2013/05/fries.html
3. Serve with your choice of toppings that may include: avocado, tomato, basil, lettuce, rosemary and TED Ketchup.
Add extra cayenne pepper for Spicy Bean Burgers.
+ High in protein
+ Immune Boosting
* Every single recipe on this website uses nature’s ingredients, only. Always choose organic, local and seasonal whenever possible.
This recipe was created by Liana Werner-Gray.
Photo thanks to Roxxe NYC Photography
This recipe is part of © 2013 The Earth Diet ™ All Rights Reserved