Get 18g of protein with these light and fresh Vegan Kidney Bean Burgers. These whole food burgers are easy to make and packed with nutrients.
I always seem to crave burgers around this time of year. Maybe it's something about the summer that makes a good hearty burger seem irresistible.
I've got plenty of bean burgers on my site, and they are all delicious! Last year I created a high-protein seitan burger, which has 29g of protein!! This year, I am fusing the two: a high-protein burger with all the bright flavors and nutrients of a bean patty.
And let me tell you, these burgers do not disappoint. They have protein, fiber, and micro-nutrients. They are relatively low calorie, so don't mind if I eat two and have double the protein!! And they are SO flavorful. Using fresh herbs is the key to a light and bright burger. Delicious!
Step 1. Preheat the oven to 375°F. Line a baking sheet with parchment paper. (See below for pan-frying instructions.)
Step 2. Use a potato masher or fork to mash the kidney beans in a large bowl until they’re mostly mashed (still with some chunks).
Step 3. Add the remaining ingredients to the bowl and mix well.
Step 4. Use a 1/2 cup measure to shape the mixture into four patties. Arrange on the prepared baking sheet.
Step 5. Bake for 25-30 minutes (until internal temperature reaches 195°F).
Step 6. Serve burger-style, with buns, lettuce tomato, onion, pickles, mayo, etc.
I prefer baking because the patties hold together better and it's easier to ensure they are cooked through. But you can pan-fry these burgers too!
To pan cook, heat a non-stick pan over medium heat. Cook the patties for 5-7 minutes per side, until golden. Check for an internal temperature of 195°F.
These kidney bean burgers cook up wonderfully in the air fryer too! Follow the instructions as written, then air fry at 375°F for 13-15 minutes.
Save time with a food processor
These burgers can easily be made in the food processor and cut down on chopping time.
Quarter the onion and pulse in the food processor to shred. Then add the herbs and spices and pulse again. Finally, add the kidney beans and vital wheat gluten and pulse again. Do not over mix. If necessary, use your hands to mix completely.
Storage
Store these burgers in an air-tight container in the fridge. They will last up to a week.
Reheating
To reheat, warm in the oven or air fryer at 350°F and heat for 5-6 minutes until warmed through. Or re-heat in the pan over medium heat for 2 minutes per side until warm.
Thank you God for these protein rich burgers that give our muscles the nutrients they need. Thank you for this healthy meal to fuel our bodies. Amen.
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Get 18g of protein with these light and fresh Vegan Kidney Bean Burgers. These whole food burgers are easy to make and packed with nutrients.
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