(Combination of several online recipes)
INGREDIENTS:
STARCH/PROTEIN:
15 oz. can black beans, drained, rinsed & mashed w/ potato masher
1 C rolled oats
VEGGIES:
8 oz mushrooms (chopped) w/ 2 teaspoons sea salt
carrot half medium sized
celery 1 small stalk
LIQUIDS:
1/4 teaspoon soy sauce or vegan worcestershire sauce
1 tablespoon apple cider vinegar
No-added-sugar bbq sauce
SEASONINGS: (amounts are just sprinkles)
Italian seasoning
Black pepper
Nutritional yeast
Dry parsley flakes
Red pepper flakes
Onion powder
Garlic powder
Dry mustard (optional)
INSTRUCTIONS
1. Combine the chopped mushrooms and salt in mixing bowl. Allow the mixture to rest for few minutes. Water will appear, as it is pulled from mushrooms
2. Grate carrot & celery
3. Add drained black beans, watery mushrooms, rolled oats, grated carrot & celery & combine everything w/ potato masher and/or hands
4. Form into patties & bake on baking sheet (I use parchment paper on pan to prevent sticking) @ 400 degrees:
20 minutes
Flip burgers
7 more minutes
Freeze leftover patties.
- CHATGPT responds to this recipe:
Nutrition Highlights
High in fiber (6–7 g/serving): Great for satiety and digestion.
Solid protein (~10 g/serving): Especially for a plant-based patty.
Low fat: Mostly from oats and beans.
Moderate carbs: Balanced by fiber and protein.
Sodium caution: Seasoning and BBQ sauce may add significant sodium—consider low‑sodium options.
Tips to Adjust
Boost protein: Add 2 Tbsp nutritional yeast (~4 g protein), or ¼ cup chickpea flour.
Lower carbs: Reduce oats to ¾ cup (~60 g carbs); maintains structure but cuts ~12 g carbs total.
Cut sodium: Use low‑sodium soy sauce and BBQ sauce; rinse beans well.