Spiced White Bean and Carrot Veggie Burgers

Spiced White Bean and Carrot Veggie Burgers: An easy meatless meal packed with protein and fiber. With a ton of flavorful spices, these patties are a perfect and delicious meal prep recipe!

How to make this amazing homemade veggie burger that tastes like meat?

• Mash the white beans with a potato masher or fork, but leave about ¼  of them still whole.
• Use a food processor and chop the carrots, onion and garlic fine.
• Combine the beans, veggies, spices, S&P and egg first.
• Then add the quick oats, stir and let it rest for a bit until it gets thick and sticky like dough.
• Divide the dough equally so you get even patties.
• Use a 1-cup measure lined with plastic wrap to form the patties: Fill in the dough and press it down. Then lift it out with the liner and flip it on to the cooking surface.
• Bake the white bean burgers in the oven! 

Alternative ingredients to try:

• Use kidney beans instead of white beans; The burgers turn out just as good with the carrot and cumin in there.
• Use bread crumbs in place of oats. Make sure they’re gluten-free if needed.
• To make these a Vegan white bean burger, use a flax egg (1 Tbsp Flax Meal + 3 Tbsp Water allowed to rest for 10 minutes).

Alternative cooking methods:

• Use an air fryer for cooking the burger patties at 350°F for 15 minutes, flipping halfway.
• Cook them on a greased grill or skillet for 4-5 minutes each side.

Ideas for serving these Healthy Veggie Burgers:

• As a good old veggie burger between some good buns!
  I used the ones from Smart Baking Company. They’re super low-calorie, low carb, keto-friendly, gluten-free, sugar-free, high fiber, low sodium and just out of this world amazing!
  
  To get some for 10% off, use my referral link and add the code HAYLSKITCHEN when you checkout.
• Spicy White Bean Burger lettuce wraps if you don’t want the bread
• A homemade vegan white bean burger bowl
• Or just the plain burger patties with a creamy yogurt based sauce

Side burger dishes to go with:

• Grilled or Steamed Veggies (Broccoli is a good one here)
• Sweet Potato Fries
• Potato Wedges
• Smashed Potatoes

What’s so special about these Carrot Cumin Bean Burgers?

• These vegetarian white bean veggie burgers are made with quick oats/oatmeal so they’re gluten free.
• Unlike most veggie burgers, these ones use no black beans, no mushrooms, no bread crumbs and no soy either!
• These vegetarian burgers are baked in the oven (or cooked in an air fryer) instead of fried on the stove, so they’re low fat veggie burgers!
• By replacing the egg with a flax egg these white bean veggie burgers can be Vegan too.
• They’re super flavorful and loaded with spices – potentially even spicy if you add cayenne pepper – so you can have these veggie burgers with no bun!

Spiced White Bean and Carrot Veggie Burgers

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Prep Time20 minutes mins

Cook Time25 minutes mins

Total Time45 minutes mins

Servings: 6 3½” patties

Calories: 146kcal

Course: Main Course

Cuisine: American

Spiced White Bean and Carrot Veggie Burgers: An easy meatless meal packed with protein and fiber. With a ton of flavorful spices, these patties are a perfect and delicious meal prep recipe!

Ingredients

• 1½ cups White Beans, Canned (390g) or Cooked from dry (96g)
• 1½ large Carrot, Chopped, about 110g
• ½ medium Onion, about 52g
• 1½ Tbsp Minced Garlic
• 1 Tbsp Cumin
• 1 Tbsp Paprika
• 2 tsp Oregano
• ½ tsp Salt
• ½ tsp Black Pepper
• 1 Egg
• 1 cup Instant or Quick Oats, 90g

Instructions

Make burgers:

• In a large bowl, add drained, dried beans and mash well with a fork or potato masher leaving only a few whole beans.
• Chop bell pepper, onions, and garlic very finely, or use a food processor.
• Add vegetables, spices (cumin, paprika and oregano), salt, pepper and egg, and mix till combined.
• Stir in oats and let rest for about 20 minutes (This is required so that the mixture gets thick and isn’t to runny).
• Divide the mixture into 6 parts.
• Line a 1-cup measuring cup with plastic wrap, add a portion of the burger mix and press down to pack. Lift out of cup with lining edge, and transfer to cooking surface.

  OR

  Use slightly wet hands and and shape into ¾” thick patties.

Cook:

• Place on a lightly greased or parchment-lined baking sheet and bake at 375°F for about 25 minutes.

  OR
• Heat a skillet or grill over medium, grease well with olive oil or spray and cook burgers for 4-5 minutes each side (8-12 minutes total).

Assemble:

• Assemble burger between toasted buns with greens, sauce, onion, tomato, and any desired toppings!

Notes

Recipe adapted from NYT Cooking and Tasty.

• Make sure beans are completely dried or the burgers wont hold.
• Let the mixture rest for about 20 minutes before shaping them so that the oats absorb as much moisture as possible. This is required or the mix will be too runny to hold.
• Lightly oil your hands when shaping patties if using hands and they are too dry.
• To make then vegan, replace egg with 1 Flax Egg: (1 Tbsp Flaxseed + 3 Tbsp Water allowed to rest for 10 minutes)
• To replace oats, use breadcrumbs.

Storage:

• Cook patties and cool.
• Transfer to parchment-lined baking sheet and freeze.
• When frozen, stack with pieces of parchment paper in between, place in freezer bag and freeze.
  To reheat, bake at 375°F for 15-20 minutes.
  Keeps about 3 weeks.
• Or in an airtight container in the refrigerator for 3-4 days.

Product Recommendation:

• Smaert Baking Company Smartbun®
• Use link + code HAYLSKITCHEN for 10% off your order

Nutrition:

• Servings: 6 3½” patties | Serving size: 1 patty
• Calories: 146kcal
• Fat: 2.3g | Saturated fat: 0.3g
• Carbohydrates: 24.9g | Fiber: 9g | Sugar: 1.7g
• Protein: 7.4g