Vegan bean burgers are a comfortable transition into meatless meals. Veganism is becoming more and more popular, and for good reason. There are a lot of health and environmental benefits to trying to eat less animal products. Plant-based proteins have less saturated fat and cholesterol than animal-based proteins, and they require much less water compared to livestock. Plant-based proteins also have fabulous fiber as an added bonus! Eating a high-fiber diet in combination with low saturated fat and cholesterol are some of the main dietary changes that can improve your heart health.

Vegan bean burgers are my go-to when I am trying to eat a meatless meal.  Vegan bean burgers are versatile, tasty, and have a short cooking time. This makes them a great option for meal prepping larger batches of burgers to store in the fridge or even freezer! Vegan bean burgers are not without flaws, however. Some vegan bean burger recipes tend to fall apart! This can make it especially challenging to find a vegan bean burger recipe that will hold together. Sure, there are bean burgers that use egg as a binder, but we wanted to tackle making a vegan bean burger that can stand on its own!

This vegan bean burger recipe uses almond flour which is a higher fat and higher protein flour. Protein helps provide structure to foods, and fats help bind foods together. Using almond flour also helps boost the fiber even more, to help make it a filling and satisfying meal.

Try our vegan mac and cheese recipe too if you are trying to dip your toe into veganism!

Vegan Bean Burger

Course: Dinner, Main Dish
Cuisine: Gluten Free, Vegetarian
Keyword: Fiber, Vegan
Condition: Dairy Free, Diabetes, Gluten Free, Heart Health, Low Sodium, Nut Free
Servings: 4 servings

Ingredients

  • 1 can white beans
  • 1/3 cup rice uncooked
  • 1 Tbsp almond flour
  • 1 tsp montreal steak seasoning
  • 1/2 cup desired veggies ie chopped onion
  • 1 Tbsp oil

Instructions

  • Pour off bean liquid into a small cup. Drain and rinse the beans, set aside. Cook rice according to package directions.
  • In a medium bowl, mash half of the beans into a paste. Add rice, remaining beans, 2 Tbsp of bean liquid, and remaining ingredients. You can get creative with seasonings - try Italian seasoning, Greek seasoning, cumin/chili powder, or whatever you desire! Mix to combine. Mold mixture into 4 equal sized patties.
  • Heat a skillet over medium heat with 1 Tbsp oil. Place patties into skillet and cook for 8-10 minutes. Don't move patties, as they are fragile. Once they have browned on the underside, flip carefully and continue to cook for 8-10 more minutes.
  • Serve on a bun with your favorite fixings!

Nutrition

Carbohydrates: 29g | Protein: 8g | Fat: 5g | Sodium: 5mg | Potassium: 396mg | Fiber: 5g

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