Black Bean, Beet & Brazil Nut Burgers

An easy bean burger made with black beans, beetroot and brazil nuts with spices.


Black Bean, Beet & Brazil Nut Burger on a bun with mustard, salad leaves and sliced tomato




Every time I make burgers I think why do I ever buy them ready made? Homemade burgers are really simple to make and the taste and the texture are so much nicer.

Of course I will slip like everyone else and buy them from time to time, but I will also make my own. They really don't compare. Homemade burgers are far superior.

This time I made my burgers from black beans, beets and brazil nuts and I can honestly say they are the best I have made so far. I'm just sad I didn't manage to get one of those stunning photos to share with you. My boys were hungry so the photos and styling had to be quick.



Black Bean, Beet & Brazil Nut Burgers mixture in a food processor


Healthy burgers


These burgers are pure. A little oil and lots of the good stuff. The only things in these burgers are:

  • olive oil
  • onion
  • garlic
  • black beans
  • beetroot
  • brazil nuts
  • spices 
  • cocoa
  • oats
  • tomato puree
  • veggie Worcestershire sauce

You can happily serve these burgers up to your family and friends. They think they are getting a kick-ass burger (and they are right) but you know they are getting lots of healthy ingredients.



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Black Bean, Beet & Brazil Nut Burgers A delciously easy black bean burger made with beets, brazil nuts and spices. A kick-ass burger that's super tasty and healthy. #blackbeanburgers #beanburgers #beetburgers #beetrootburgers #veganburgers #blackbeans #turtlebeans #beetroot #beets #brazilnuts


They are just so darn tasty!

You really have to make these soon. Save or print the recipe and make them this week, you won't regret it.


black turtle beans

Black Beans


I used tinned (canned) black beans to make these burgers. They are good quality and convenient. If you soak beans over night and cook them, I take my hat of to you and say do that.

Black beans, also known as black turtle beans are popular in Mexican Creole and Cajun cuisine and like other beans are high in protein and fibre. They are also full of phosphorus, folate, magnesium, riboflavin, iron and zinc.

They are good for your gut, your bones, your cholesterol levels and your blood pressure.

They are cheap way of making sure you are getting enough protein (15g in one cup of beans) and fibre.

sliced beetroot


Beetroot


I love beetroot in all it's forms, raw, steamed pickled and roasted. I like it in sandwiches and wraps, in salads, in savoury bakes and in cakes. Yep, I'm mad about beetroot!

Beetroot was first cultivated by Romans and this colourful vegetable is in the same family as chard and spinach.

Beets are a great source of folic acid, fibre, manganese and potassium. 


Like black beans, beets are also good for your gut, cholesterol levels and blood pressure.

Oh and they taste fabulous!


brazil nuts

Brazil Nuts


Brazil nuts are actually seeds not nuts. They are the seeds of the brazil nut tree where they grow in groups inside coconut type pods.

Brazil nuts are high in selenium, which is good for the immune system. They are also high in mono saturated fat, which is actually good for you. 

They are a good source of zinc, magnesium, calcium, vitamin B & E.

They are also said to be an anti-inflammatory and help to reduce cholesterol. 

If you take selenium tablets, be careful not to eat too many brazil nuts too or it will take you over your recommended dose and damage your hair and nails.


black bean burgers made in a food processor

Black Bean, Beet & Brazil Nut Burgers


Sometimes when I make burgers I throw everything in a bowl and just mash with a potato masher, but I wanted to increase the flavour punch in these burgers so I slowly cooked the onion and garlic, then added the spices to let them warm up and release their flavours.

I whizzed up the ingredients in a food processor, keeping aside half of the beans to add whole to the burger mixture to add some texture back into it.

You could mash them in a bowl, but you would have a much coarser burger mixture.


bean burgers, black bean burgers, turtle bean burgers, spicy bean burgers, vegan burgers, veggie burgers, vegetarian burgers, beet burgers, BBQ burgers, BBQ recipes, easy vegan recipes
dinner
American, vegan, dairy free
Yield: 6-8
Author: Jacqueline Meldrum

Black Bean, Beet & Brazil Nut Burgers

Black Bean, Beet & Brazil Nut Burgers

A deliciously easy black bean burger made with beets, brazil nuts and spices. A kick-ass burger that's super tasty and healthy.
prep time: 20 Mcook time: 10 Mtotal time: 30 M

ingredients:

  • 1 tbsp olive oil
  • 1 onion
  • 2 cloves garlic
  • 1 tsp cumin
  • ½ tsp cayenne pepper
  • ½ tsp paprika
  • 1 tbsp cocoa powder
  • 100g brazil nuts
  • 2 cooked beets, cut roughly
  • 2 x 400g tins black beans & rinsed
  • 5 tbsp porridge oats
  • 1 tbsp flax seeds
  • 1 tbsp veggie Worcestershire sauce (or soy sauce)
  • 3 tbsp tomato puree
  • 1 tsp salt
  • A good grinding of black pepper

instructions:

How to cook Black Bean, Beet & Brazil Nut Burgers

  1. Saute the onion and garlic in the olive oil until soft, then add the cayenne pepper, paprika and cumin to warm the spices and release their flavour.
  2. Add the onions to a food processor along with half of the beans. Then add the beets, nuts, oats, seeds cocoa powder, tomato puree, Worcestershire sauce (or soy sauce) and salt and pepper and whizz until smooth.
  3. Mix the whole beans into the burger mix and shape into burger patties.
  4. Fry in a little oil for a few minutes on each side until crisp on the outside.
  5. Stack in buns with your favourite salad and toppings.
  6. Enjoy!
Calories
352.62
Fat (grams)
15.38
Sat. Fat (grams)
3.42
Carbs (grams)
41.55
Fiber (grams)
14.57
Net carbs
26.99
Sugar (grams)
3.68
Protein (grams)
16.06
Sodium (milligrams)
440.30
Cholesterol (grams)
0.86
Created using The Recipes Generator


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21 comments

  1. I'm typically a meat eater, but these are some amazing non-meat burgers! The flavor is great :-)

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    Replies
    1. Oh good, I hope you try them sometime Danielle.

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  2. I love that there are beets in these! I love alternative burgers and agree that homemade is always better!

    ReplyDelete
    Replies
    1. You are right there and the beets really do give some flavour and a different taste to these burgers, spicy and earthy with a little sweetness.

      Delete
  3. Omg!! I absolutely love that black bean and beetroot combo! Really nicely done! (:

    ReplyDelete
    Replies
    1. Yay! And yes they were rather fabulous! I hope you try them.

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  4. These will be on a regular dinner rotation all summer long! So delicious!

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  5. I never would have thought to use Brazil nuts. Great idea- I can’t wait to try these.

    ReplyDelete
    Replies
    1. They are super healthy, so just increase the nutrients in these tasty burgers.

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  6. I agree that homemade veggie burgers are so much better. And I love the combination of ingredients you used. Brazil nuts are one of my favorites and I know these veggie burgers are going to taste amazing when I make them.

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    Replies
    1. Yes they are great. I always have to try to limit myself to just a few at a time. They are so good in these burgers.

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  7. Homemade burgers really are the best. Black beans are one of my favourites, but this is a new combination for me and it sounds like a really good one.

    ReplyDelete
    Replies
    1. Yes I love back beans too. I think they are my favourite too, with chickpeas and cannellini beans in the top three. The burgers are gorgeous.

      Delete
  8. I have some cooked blackbeans in the fridge. Now I know what to make. Awesome recipe!

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  9. Can you use a different nut if you don’t have Brazil?

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  10. Nice combo for the burger batter. I also tend to make my own, as they are so much nicer. Now there are of course more and more veggie burgers available in the shops, but I don't have many favourites among them.

    ReplyDelete
    Replies
    1. Yes you are right there are lots of options now, but they are never quite the same as homemade.

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  11. Oh boy, I'll be making this for our 4th of July cookout. We always do some grilling, and I can already tell the burger will be such a hit. I can't wait to tell my vegan friends that they can have the burgers too this year. :)

    ReplyDelete

I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x

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