Vegan Cajun Burgers with Mushroom & Black Beans
Whip up your own flavoursome vegan Cajun burgers, made with mushrooms and black beans for extra protein!
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Don’t get us wrong – we love all the supermarket options when it comes to vegan burgers. But if you’re wanting something a bit healthier, this Cajun burger is a delicious whole-food option that’s low in fat and high in protein.
What is Cajun seasoning?
Cajun cooking incorporates French, Spanish and West African cuisines and often uses a blend of spices, including garlic and cayenne pepper. Cayenne pepper gives dishes a spicy heat.
You can find Cajun seasoning blends in most supermarkets or you can make your own using paprika, garlic granules, salt, cayenne pepper, cumin, thyme and oregano.
Are black beans healthy?
Rather than being made with soy mince, this vegan Cajun burger uses black beans to create a protein-packed patty.
Beans are full of nutrients and have a low glycemic index, meaning your blood sugar levels remain stable and you’ll feel fuller for longer.
Black beans are one of the healthiest varieties of beans you can eat and are a brilliant source of fibre, protein and folate. They’re also good for gut health.
Tinned black beans are the most convenient, whilst dried black beans will take longer to cook but are more economical as you get more for your money.
Tip: To get ahead, these burgers will keep for 5 days in the fridge or up to 3 months in the freezer. To store, wrap the unbaked patties in foil.
Total Time: 45 minutes
Prep Time: 15 minutes
Cook Time: 30 minutes
Calories: 178
Servings: 4
Rating:
Total Time: 45 minutes
Calories: 178
Servings: 4
Ingredients
Method
Ingredients
(Servings: 4)
- For the burgers
- 0.25 0.25 tbsp olive oil
- 0.75 0.75 large flat mushrooms, chopped
- 0.25 0.25 onion, chopped
- 0.5 0.5 cloves of garlic, crushed
- 1-2 tsp Cajun seasoning
- 0.25 0.25 tsp sea salt flakes
- 0.25 0.25 tin of black beans
- 18.75 18.75 g brown rice flour
- 0.5 0.5 tbsp fresh coriander leaves
- To serve
- 1 1 large burger buns
- lettuce
- tomatoes
- onions, fresh or fried
- dairy-free mayo
- pickled jalapeños
Method
- Heat the oil in a large frying pan and add the chopped mushrooms, onions and garlic. Fry gently until starting to soften.
- Add the salt and Cajun spices and continue to cook until all the excess water from the mushrooms has evaporated.
- Roughly mash the black beans and add these to the mushroom mixture with all the remaining burger ingredients. Mix well with your hands until everything is combined.
- Shape the mixture into 4 patties and chill until needed.
- When ready to cook, transfer to the oven and cook at 200°C/400°F/Gas Mark 6 for 25-30 minutes, or until browned and piping hot.
- Serve in buns, with some lettuce, tomato and onions and all your favourite sauces.
Each 100g serving provides: Fat 4.4g Saturates 0.7g Sugars 3.0g Salt 2.9g
Fancy another bite? Try making one of these mouthwatering vegan burger recipes!
