These nutrient-rich bean burgers are full of fresh summer flavor and provide a hefty dose of fiber from whole grains, beans, and milled flaxseeds.
We have a debate about veggie burgers in the Ivey house. Although Nathan likes veggie burgers, as a self-proclaimed burger connoisseur, he insists that a veggie burger should not be called a “burger” but a patty or a veggie cake. But since the rest of the world would call these bean-based patties a veggie burger, we’ll go with that.
Like many veggie burgers, these patties start with beans, which provide plant-based protein and, when mashed, help bind everything together. Cooked quinoa adds more protein and whole grain goodness, along with some rolled oats for texture. This recipe also includes milled flaxseed. Each 2-tablespoon serving of milled flaxseed provides 3 grams of alpha-linolenic acid (ALA), an essential omega-3 fatty acid, and 4 grams of dietary fiber. Studies have shown that flaxseed can help to lower cholesterol and blood pressure and reduce risk of heart disease.
We eat a varied diet that is largely plant-based and enjoy vegetarian meals regularly throughout the week. When planning plant-based meals, I always aim to include a source of high-quality protein, like tofu, edamame, beans, lentils, quinoa, nuts, and seeds. While most Americans get plenty of protein in our diets, including a source of protein at each meal can help you feel more full and satisfied.
I love making my own bean burgers to have on hand for quick weeknight meals. To freeze, place uncooked patties on a small baking sheet and freeze until firm, a couple of hours. Transfer frozen patties to a zip-top plastic freezer bag and freeze up to 3 months. Thaw before cooking as directed below.
Heat ½ tablespoon oil in a large nonstick skillet over medium heat. Add onion, and saute 4 to 5 minutes or until tender and golden. Add garlic, and saute 30 seconds longer. Let cool.
Combine 1 tablespoon milled flaxseed and 3 tablespoons water in a small bowl, stirring with a fork to combine. Let stand for 2 to 3 minutes or until the mixture thickens to a gel-like consistency.
Combine flaxseed mixture and beans in a large bowl, mashing with a potato masher until combined. Stir in sauteed onion, quinoa, oats, ¼ cup milled flaxseed, the Italian seasoning, salt, and pepper. (Refrigerate mixture for 30 minutes for easier shaping.) Shape mixture into 4 patties.
Heat remaining 1 tablespoon oil in skillet over medium heat. Cook 3 to 4 minutes on each side or until crisp and heated through.
Spread 1 tablespoon pesto over the bottom half of each sandwich thin; add patties. Top evenly with spinach leaves, tomato slices and sandwich thin tops.
Check out my other favorite plant-based recipes:
By posting this recipe I am entering a recipe contest sponsored by Manitoba Milling and I am eligible to win prizes associated with the contest. I was not compensated for my time.
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