Main image of Bean & Oat Burger with Cajun Mayo

Bean & Oat Burger with Cajun Mayo

45 min

Meal

This burger is not only delicious, but it's also super nutritious. Loaded with insoluble and soluble fibres from the oats, beans, sunflower and flaxseeds, and also incredibly flavourful from the spices. This recipe will satisfy every burger craving.

Servings

Total

45 min

Prep

20 min

Cook

25 min

Contains

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tree nut

Sesame symbol

sesame

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gluten

Free from

Soy symbol

soy

Peanut symbol

peanut

Ingredients

Patties

  • 2 Tbsp (14 g)
    ground flaxseeds
  • 6 Tbsp (90 mL)
    water
  • 1
    yellow onion, diced
  • 1 tsp (5 mL)
    olive oil
  • 2
    cloves garlic, crushed
  • 1½ cups (416 g)
    cooked pinto beans
  • ⅓ cup (41 g)
    raw sunflower seeds
  • 1 tsp (3 g)
    ground cumin
  • 1 tsp (2 g)
    paprika powder
  • 1 tsp (4 g)
    Cajun seasoning

Sautéed mushrooms

  • 4 cups (280 g)
    button mushrooms, thinly sliced
  • 1 tsp (5 mL)
    olive oil
  • 2
    red bell peppers, thinly sliced
  • ½ tsp
    ground cumin
  • ½ tsp
    paprika powder
  • ½ tsp
    onion powder
  • ½ tsp
    garlic powder

Cajun mayo

  • ⅓ cup (43 g)
    raw cashews, soaked in boiling water for 10 minutes
  • 1
    lime, juiced
  • 2 tsp (8 g)
    Cajun seasoning

Burger assembly

  • 6
    whole-wheat buns
  • 1 cup (20 g)
    arugula
  • 1 cup (219 g)
    coleslaw (optional)
  • ¼ cup (38 g)
    pickled jalapeño slices (optional)
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Directions

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  1. To a large food processor, add the ground flax seeds and water. Allow the mixture to sit for 5 minutes so that it gels.
  2. Meanwhile, in a large pan on high heat, sauté the onions in oil until lightly golden, about 5 minutes. Add splashes of water as needed to deglaze the pan.
  3. Add the garlic and sauté for another 1 - 2 minutes, or until the garlic is lightly golden.
  4. Transfer the mixture to the food processor, and return the empty pan to the stove.
  5. To the pan, sauté the mushrooms in oil on medium-high heat for 5 minutes.
  6. Meanwhile, add the remaining ingredients for the burger patties to the food processor. Blend on high and scrape down sides until well combined. Let the mixture rest while working through the remaining steps.
  7. Returning to the pan with the mushrooms, add the bell pepper, cumin, paprika, onion, and garlic powder and cook for another 3 minutes. Add splashes of water if needed to deglaze the pan. Set aside.
  8. Prepare the cajun mayo by placing all ingredients in a small food processor and blend on high until creamy. Set aside.
  9. Divide the bean and oat mixture into the desired number of patties. Shape the mixture into patty shapes using your hands.
  10. Cook the patties on a non-stick pan on medium-high heat, using ½ - 1 tsp oil per patty per side. Cook until lightly browned, about 3 - 4 minutes per side.
  11. Serve on burger buns with coleslaw, the sautéed mushroom and bell pepper mix, and topped with arugula, cajun mayo, and jalapeños. Enjoy!

Storage

  • Store the cooked patties in airtight containers in the fridge for up to 3 days, or in the freezer for up to 2 months.

Plate method

The Plate Method is a visual tool that helps us ensure our dietary needs are on track. Touch the image below to see how this recipe measures up.

Grains 40%

old-fashioned rolled oats

whole-wheat bun

Proteins 11%

ground flaxseeds

cooked pinto beans

raw sunflower seeds

raw cashews

Fruits & Veggies 49%

yellow onion

clove garlic

button mushrooms

red bell pepper

lime

arugula

coleslaw

pickled jalapeño slices

Calcium
No significant sources of calcium
Fat

ground flaxseeds

olive oil

raw sunflower seeds

olive oil

raw cashews

Nutrition info

We believe that focusing on numbers can harm our relationship with food. Instead, our philosophy is to Nourish the Cells & the Soul. If you require specific nutrition information due to a medical condition, please consult with a dietitian or physician. The nutritional information provided is composed with the utmost care. However, we cannot guarantee the correctness of the displayed values, see also our disclaimer.

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