
Bean & Oat Burger with Cajun Mayo
45 min
Meal
Servings
Total
45 minPrep
20 minCook
25 minContains
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Ingredients
Patties
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2 Tbsp (14 g)ground flaxseeds
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6 Tbsp (90 mL)water
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1yellow onion, diced
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1 tsp (5 mL)olive oil
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2cloves garlic, crushed
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1½ cups (416 g)cooked pinto beans
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⅓ cup (41 g)raw sunflower seeds
-
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1 tsp (3 g)ground cumin
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1 tsp (2 g)paprika powder
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1 tsp (4 g)Cajun seasoning
Sautéed mushrooms
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4 cups (280 g)button mushrooms, thinly sliced
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1 tsp (5 mL)olive oil
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2red bell peppers, thinly sliced
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½ tspground cumin
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½ tsppaprika powder
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½ tsponion powder
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½ tspgarlic powder
Cajun mayo
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⅓ cup (43 g)raw cashews, soaked in boiling water for 10 minutes
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1lime, juiced
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2 tsp (8 g)Cajun seasoning
Burger assembly
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6whole-wheat buns
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1 cup (20 g)arugula
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¼ cup (38 g)pickled jalapeño slices (optional)
Make your own
Directions
- To a large food processor, add the ground flax seeds and water. Allow the mixture to sit for 5 minutes so that it gels.
- 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.
- Add the garlic and sauté for another 1 - 2 minutes, or until the garlic is lightly golden.
- Transfer the mixture to the food processor, and return the empty pan to the stove.
- To the pan, sauté the mushrooms in oil on medium-high heat for 5 minutes.
- 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.
- 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.
- Prepare the cajun mayo by placing all ingredients in a small food processor and blend on high until creamy. Set aside.
- Divide the bean and oat mixture into the desired number of patties. Shape the mixture into patty shapes using your hands.
- 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.
- 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 calciumFat
• 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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