Everyone will love these burgers—they’re delicious, easy to make, and packed with plant protein, heart-healthy flax, and walnuts. Serve on whole-grain buns with your favorite fixings, cut into strips and put in wraps with veggies, or crumble into salads or tacos. Be sure to make an extra batch to keep in the freezer for a quick lunch.
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PREP INSTRUCTIONS:
Yield: 12 (1 large burger) servings Prep Time: 15 minutes
Cooking Time: 40 minutes Total Time: 55 minutes
Difficulty Level: Easy
RECIPE INGREDIENTS:
1 cup cooked black beans, drained
1 cup water
6 tablespoons flax meal
2 tablespoons nutritional yeast flakes
2 tablespoons hickory-smoked dried torula yeast by Bakon
¼ cup low-sodium soy sauce
3-4 garlic cloves or 1 teaspoon garlic powder
½ teaspoon cumin
¼ teaspoon ground celery seed
½ teaspoon salt
2 cups quick oats
1¼ cups ground walnuts
1 cup onion, minced
INSTRUCTIONS:
Combine all ingredients except oats, walnuts, and onion in blender and blend until smooth.
Pour blended ingredients into mixing bowl, add remaining three ingredients, and mix well.
Prepare cookie sheet with parchment paper or silicone pad.
Form patties and place on cookie sheet. Lay parchment over patties and cover cookie sheet tightly with foil.
Bake at 350°F for approximately 40 minutes, carefully turning patties over after 20 minutes. Cover again before returning to oven.
Let burgers stand for a few minutes before serving. Serve on whole-wheat buns with all your favorite fixings.
NOTES:
Smoked torula yeast seasoning is not easily replaced by other types of hickory seasonings—the flavor just can't be duplicated! It is well worth having in your pantry; it is also delicious in baked beans. If you must replace it, use ½-¾ teaspoon smoked paprika.
NUTRITIONAL DATA:
calories 159.46
fat 69.56g
sat fat 5.91gx
cholesterol 0mg
sodium 273.14mg
carbohydrates 16.70g
fiber 4.71g
sugars 1.06g
protein 6.37g
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Cooking heart-healthy meals can be a fun, collaborative activity for the whole family. Follow these tips to create heart-healthy meals while having fun at the same time.
