Black Bean Recipes Vegan – MUSCLE-BUILDING BLACK BEAN & QUINOA VEGGIE BURGERS
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup dry quinoa
- 1 large egg, or vegan egg substitute
- 2 tsp coconut oil
- 3 cloves garlic, minced
- 1/2 tsp sea salt
- 2 tbsp tomato paste
- 2/3 cup frozen corn
- 1/2 cup cilantro, chopped
- 1 tsp cayenne (as needed, start with 1 tsp)
- 1 tbsp turmeric
- 1 tbsp black pepper (add to taste)
- 2 tsp ground cumin
- 1/2 cup rolled oats
- 1/4 cup oat flour
- 2 tbsp natural almond butter
- 4 tbsp pumpkin seeds
Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat, and bring to a boil.
Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.
Heat the coconut oil in a small pan over medium heat, and add the garlic. Add 1/4 teaspoon of sea salt, and sauté for 5-6 minutes. Place the mixture into a large bowl.
Add black beans and almond butter to the bowl, and using a potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, cilantro, turmeric, black pepper, cayenne, cumin, pumpkin seeds, and remaining 1/4 teaspoon of sea salt. Stir in the cooked quinoa, oats, and oat flour until well-mixed.
Form the mixture into four equal patties, compacting them well. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for at least four hours or overnight.
When ready to eat, preheat the oven to 400 F, or heat a griddle to medium-high heat. If baking, coat a baking sheet with coconut oil, and place the patties on the sheet cook 10-12 minutes or until the patties are golden brown and crispy. Carefully flip them over, and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden.
*For added texture and healthy fats, serve patties with slices of avocado.
Nutrition Information (per veggie burger):
- 454 calories
- 24.5 g protein
- 60.5 g carbohydrate
- 16.5 g fat
Nutrition Information (3 slices of avocado):
- 48 calories
- 0.6 g protein
- 2.5 g carbohydrate
- 4.4 g fat
For more ideas on black bean recipes vegan, watch this video – THE BEST VEGAN BEAN BURGERS.. high protein!
Black Bean Recipes Vegan – VEGAN BLACK BEAN PROTEIN BROWNIES (GLUTEN-FREE)
Don’t let the black beans fool you, these brownies are decadent and delicious!
I’m not big on sweets, but I love brownies…
…especially when they’re moist, chewy, and not super-sweet.
If you follow my recipe posts, you’ll notice a pattern: I like healthy vegan desserts that double as post-workout snacks.
This is the only black bean brownie recipe on the Web designed for bodybuilders (that I know of).
And if you’re like me, you’ll probably eat two in one sitting. So, we’re looking at eight grams of protein for your post-workout snack.
I keep the sweetness down because I want this to taste somewhat healthy. If needed, just dial up the coconut sugar, or add a tablespoon of peanut butter. The main thing is to be sure to blend the beans thoroughly so there’s no visible trace of the skin left.
- 1 cup drained and rinsed black beans
- 2 tbsp. vanilla cultured coconut milk yogurt
- 2 tbsp. organic vanilla soy or almond milk
- 1 scoop plant-based protein powder (I use Raw Protein – Real Raw Chocolate Cacao by Garden of Life)
- 1 tbsp. coconut sugar
- ¼ cup vegan buttery spread, melted
- ⅓ teaspoon baking powder
Preheat oven to 350 degrees. Line a 4×8 loaf pan with parchment paper; otherwise, the brownies will not come out of the pan in one piece. You also will need the overhang to remove them from the pan.
Puree the black beans with the almond milk and yogurt using a blender. Be sure to stop a few times to scrape down the sides, making sure all the bean skins are mixed in.
Transfer the bean mixture to a bowl, and add the melted vegan buttery spread, coconut sugar, plant-based protein powder, and baking powder.
Stir well. Stir well. Stir well.
Spoon batter into the loaf pan, and smooth it out with the back of a spoon.
Bake at 350 degrees for about 30 minutes. They will seem quite small at first, but they will firm up and grow a little as they cool. These are dense fudge-like brownies, not cake-like brownies.
Allow to cool completely before transferring to a cutting board, and slice into eight pieces.
Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
To find out more, visit the website at V3 Bodybuilding – Black Bean Recipes Vegan