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  • Healthy Eating Jo

Vegan BBQ Black Bean Burgers with Caramelised Onions

It wouldn't be a Friday night without a burger and chips in front of the footy!

So here we have a vegan BBQ Black Bean Burger with Caramelised Onions. My house smells amazeballs! I just love caramelised onions. Next stop caramelised onion pizza! Drool...

I've been searching for Liquid Smoke in Australia for a long time now to no avail, but being the stubborn person that I am, I was determined not to buy it online but to find it here. One day last week I happened upon a new deli grocers, and I thought - why not! Got to go in and have a look, you just never know... and there they were! The angels sang, and I delighted in the things I could make <insert idiotic hand clapping in excitement>.

But first, some basics. Black Bean burgers are full of protein and fibre, so right up my alley, but I wanted a flavour explosion. For the photo I added some vegan cheese spread I made for something else, but it ended up detracting from the amazing flavours in the burger and the onions, so I have excluded it from the recipe below, as it's unnecessary, and scraped it off my burger before I ate it. Wow! So good...

If you weren't going to have a bun for carbs, then you could add some cooked quinoa to these burgers, and that would be nice too.

I made my recipe using all convenience items, as I know not everyone has time to make everything from scratch, so things like tinned black beans, frozen sliced onions, and jarred crushed garlic. Just make sure you buy ingredients with no extra nasties and oils etc, and you're good to go. So quick and easy to whip up.

I'll freeze my leftover patties for upcoming meals! Meal prep win!

I hope you give them a go!

Let me know what you think

Jo xx


BBQ Black Bean Burgers with Caramelised Onions

(Serves 4)

1 can black beans 400g (drained, rinsed and mashed)

1/2 onion diced

1 capsicum diced finely

1 flax egg (1 Tbsp ground flaxseed soaked in 3 Tbsp warm water for 15mins)

1 tsp vegan Worcestershire sauce

1 clove garlic crushed or 1 tsp crushed garlic

1/4 cup breadcrumbs, panko, or quick oats

1/2 tsp smoked paprika

1/2 tsp liquid smoke

1/2 tsp each garlic and onion powder

Sauté the diced onion and capsicum in a little coconut oil until softened.

Mix all ingredients together in a bowl

Form into 4 patties and place in the fridge to set for 30 mins

Cook in a non stick pan for approx 5 mins each side

Freeze cooked patties for later use if desired

Caramelised Onions

4 large onions sliced or 500g frozen sliced onions

1-2 Tbsp coconut oil

1/4 tsp pink Himalayan salt

Cook over medium low heat for 30-45mins until soft and caramelised, stirring occasionally.

#Burgers #Onions #BlackBean #Dinner #MealPrep

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