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–+ servings

Black Bean Tofu Burger Recipe

Protein-packed, healthy plant-based burgers made with tofu, black beans, and mushrooms. A kid-friendly burger that's great for a weekday dinner meal. Gluten-free, vegan, and healthy.
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Prep Time 5 mins
Cook Time 25 mins
Total Time 30 mins
Course Dinner, Lunch, Main Course
Cuisine American, Tofu, Vegetarian
Servings 4 burgers
Calories 242 kcal

Ingredients
  

Chia "Egg"

  • 1 tablespoons chia seeds
  • 3 tablespoons water

Veggie Burger

  • 1 cup firm tofu pressed, drained
  • 1 tablespoon soy sauce
  • 1 cup cooked or canned black beans  drained, rinsed
  • 2/3 cup baby bella or common mushrooms rinsed, chopped
  • 2 tablespoons tomato paste (33 grams)
  • 1 tablespoon garlic powder
  • 1 teaspoon smoked paprika 
  • 1 tablespoon nutritional yeast
  • 1/2 teaspoon salt (or to taste)
  • 1/2 cup oat flour
  • 1 tablespoon oil

Instructions
 

Chia "Egg"

  • In a small bowl, stir together the chia seeds and water. Allow sitting until it’s time to use it in the recipe. Stir it a couple of times.

Veggie Burger

  • Preheat oven to 375 degrees F. Line a baking sheet with parchment paper. 
  • In a bowl, crumble the tofu with your hands and mix in soy sauce. 
  • Arrange and spread the tofu, black beans, and common mushrooms on the baking sheet in a single layer. Cook the tofu, beans, and mushrooms in the oven for 15 minutes. 
  • Transfer black beans to a bowl and smash with a fork. Add the tofu, mushrooms, tomato paste, garlic powder, smoked paprika, nutritional yeast, and salt. Mix until well combined with a spatula.
  • Add chia "egg" and oat flour to the burger mix and combine well. It will be a bit sticky, but dry enough to handle without sticking to your hands. If too wet, add more oat flour. 
  • Divide the burger mix into 4 equal portions, then form into burger patties. Place the burger patties onto a plate and cover. Allow to firm up in the refrigerator for at least 30 minutes. 
  • Cook burger patties over medium heat in a lightly oiled non-stick pan or skillet for 5 minutes on each side, carefully flipping.

Notes

  1. To make oat flour, simply take old fashioned oats and blend them in a blender until flour-like. 

Nutrition

Serving: 1-BurgerCalories: 242kcalCarbohydrates: 28gProtein: 14gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 614mgPotassium: 438mgFiber: 8gSugar: 2gVitamin A: 372IUVitamin C: 2mgCalcium: 125mgIron: 3mg
Keyword Black Bean Burger, Black Bean Tofu Burger, Veggie Tofu Burger
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