Black Bean Veggie Burgers with Garlic Tahini Sauce

Did you know consuming a plant-based diet can reduce your carbon footprints?

1 pound of beef requires anywhere from 2000 to 8000 gallons of water to produce, according to studies conducted by UC Davis.

1 gallon of cow's milk requires 1950 gallons of water.

1 pound of tofu requires 302 gallons of water to produce, and it requires 290 gallons of water to produce 1 pound of unprocessed oats.

I could go on and on, but you get the point.

Making an impact starts with you! You can find the recipe for these this black bean veggie burgers below! Let me know what you thought in the comments below!

INGREDIENTS:

For the burger:

1 flax egg (1 tablespoon flaxseed meal + 3 tablespoons water)
1 tsp olive oil
2 red onion, finely diced
2-3 cloves garlic, minced
1 large carrot, shredded
1 (15 ounce) can black beans, rinsed and drained
1/4 -1/3 cup oat flour, gluten free if desired
1 teaspoon cumin½ teaspoon garlic powder
1 teaspoon chilli powder
1/2 teaspoon paprika
½ teaspoon salt
Freshly ground black pepper

Garlic Tahini Sauce:

2 tablespoons tahini
2 cloves garlic, finely minced
1 tablespoon fresh lemon juice
1-2 tablespoons warm water, to thin
1/4 teaspoon saltFor serving (optional and not included in nutrition):
4 sprouted/whole grain or gluten free buns (I used Dave's Killer Buns)
1 avocado, sliced
Slices of red onion and tomato slices

INSTRUCTIONS:

Mix flaxseed meal and water in a small bowl and place in the fridge for 5 minutes.
Place a large pan over medium heat and add 1 teaspoon of olive oil. Once oil is hot, add in onion, garlic and carrot; saute for 5 minutes or until onions are translucent and carrots begin to soften a bit.
Transfer to a large bowl and stir in the spices: cumin, garlic powder, chili powder, paprika, salt and pepper.
Using a food processor or high powered blender, blend black beans until well blended and just a few bean chunks remain.
Transfer to the bowl with the veggies and then stir in the flax egg and the oat flour. Taste, adjust seasonings and add additional salt and pepper if necessary.
Divide mixture into 4 patties. Put on a plate and cover with plastic wrap, place in the fridge for 10-15 minutes.
7. While the burgers are in the fridge firming up, make the garlic tahini sauce by mixing together the following in a small bowl: tahini, garlic, lemon juice, water and salt.
8. After 30 minutes, place a large skillet pan over medium heat and generously spray the pan with nonstick cooking spray. Add the patties and cook 4-5 minutes on each side, or until golden brown and heated through.
9. Place on buns with tomato, avocado, red onion and tahini sauce. Serve with sweet potato fries or a salad. Makes 4 burgers.

Plant-Based Protein Diets are...

Higher in protein and fiber

Leaves behind less of a carbon footprint

Can lower the risk for some chronic diseases

Can lower blood pressure

Also,

1 pound of beef = 90-100 grams protein Costs 20 – 80 gallons of water per gram protein

1 gallon of milk = 128 grams of protein Costs 15 gallons of water per gram protein

1 pound of tofu = 45-55 grams of protein Costs 6 gallons of water per gram protein

1 pound of oats = 75 grams of protein Costs 3.8 gallons of water per gram protein.

NUTRITION

Serving Size: 1 patty
Calories: 147
Sugar: 2.6g
Sodium: 692mg
Fat: 2g
Saturated Fat: 6g
Trans Fat: 0g
Carbohydrates: 23.3g
Fiber: 5.3g
Protein: 10g
Cholesterol: 46.5mg

Recipe inspired and adapted by Ambitious Kitchen

References:

Hunnes, D. (n.d.). The Case for Plant Based. Retrieved December 13, 2020, from https://www.sustain.ucla.edu/our-initiatives/food-systems/the-case-for-plant-based/

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