| Prep: 30 mins | Cook: 30 mins – 35 mins | Difficulty: Moderate | Serves: 6 |
| kcal | fat | saturates | carbs |
| 364 | 9g | 1g | 57g |
| sugars | fibre | protein | salt |
| 7g | 14g | 15g | 0.45g |
Allow me to introduce you to an ultimate culinary delight – the Tepary Bean Vegan Burger. This enticing veggie burger is a gem from my Afro-Southern fusion kitchen. Envision this scenario: crispy burger buns that hold a colorful patty infused with the hearty tepary beans and vibrant quinoa, paired with a kaleidoscope of veggies and spices. It brings together the soul-nourishing warmth of Southern fare and the appetizing heat of West African cuisine. The added advantage? It’s also an impressive bounty of health benefits wrapped up in flavor-oozing bites.
A Recipe Rooted in Health
Tepary beans, the main ingredient in this vegan burger, have been a staple of the indigenous tribes of the Sonoran Desert (source: Native Seeds). They are lauded not just for their appetizing nutty flavor, but also for their high protein and fiber content that aid digestion and keep you full longer. The quinoa in the burger, referred to as “the mother grain” by the ancient Incas, is a complete protein source that offers a robust blend of essential amino acids (source: Ancient Harvest). Together, these main components of the Tepary Bean Vegan Burger offer a powerfully wholesome alternative to traditional burgers, especially for those looking to incorporate more plant-based meals into their diets.
A Feast for the Senses
The Tepary Bean Vegan Burger isn’t just a healthy option, it’s a sensory extravaganza too. The mingling flavors of the tepary beans and quinoa are balanced with the sweetness of carrots and onions, elevated by the aromatic garlic and basil, and jazzed up with a hint of heat from cumin and paprika. The distinctive vegan burger is then given an added crunch with walnuts, while the soy sauce and apple cider vinegar contribute a tangy punch, impressing upon your palate a delightful blend of diverse tastes.
This burger is delightfully reminiscent of a traditional Caribbean bean burger, with a similar profile of hearty beans and bright flavors, but uniquely stands out with its own delectable heritage fusion. It pairs perfectly with a side of sweet potato fries or a crunchy cucumber salad, making your meal a truly nourishing and indulging culinary experience.
As a passionate foodie and lawyer, I’m used to effective multitasking. This recipe exudes just that: a synergy of health-packed sustenance, tantalizing flavors, and a glimpse into my vibrant heritage. It’s undeniably why I love the Tepary Bean Vegan Burger.
What You’ll Need
- 2 cups of cooked tepary beans
- 1 cup quinoa
- 2 large carrots, chopped
- 1 large onion, diced
- 4 cloves garlic, minced
- 1 1/2 cups breadcrumbs
- 1 cup chopped walnuts
- 1 tablespoon olive oil
- 1/2 cup chopped fresh basil
- 2 tablespoon apple cider vinegar
- 2 tablespoon soy sauce
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika
- 1/2 teaspoon sea salt
- 1/2 teaspoon black pepper
- 6 thick slices of tomato for serving
- 6 lettuce leaves for serving
- 6 vegan burger buns
- Ketchup, mustard, or other condiments of choice for serving
Method
Step One
First cook your quinoa according to the package instructions and set it aside to cool. Next, take your cooked tepary beans and mash them in a large bowl using a potato masher or a fork. Leave some beans whole for texture.
Step Two
Next, heat the olive oil in a pan over medium heat. Once heated, add the chopped onions and carrots to the pan. Sauté them until they soften and the onions turn translucent. This should take about five minutes.
Step Three
Next step is to add the minced garlic to the pan and continue sautéing for another minute until fragrant. Turn off the heat and add this cooked mixture into the bowl with mashed tepary beans.
Step Four
Stir in the cooked quinoa, breadcrumbs, chopped walnuts, chopped basil, apple cider vinegar, soy sauce, ground cumin, paprika, sea salt, and black pepper into the tepary bean mixture. Mix until all ingredients are well combined. If the mixture seems too wet, add more breadcrumbs.
Step Five
Preheat your grill or a pan over medium heat. While waiting for it to heat, form the bean mixture into burger patties.
Step Six
Cook the patties for about 5-7 minutes on each side, until they are well browned and heated all the way through.
Step Seven
Lastly, serve the burgers on vegan buns with a leaf of lettuce, a thick slice of tomato, and your choice of other burger condiments like ketchup and mustard. And there you have it, a delicious Tepary Bean Vegan Burger. Enjoy!
