Vegan Kidney Bean Burgers
Uncover the Amazing Health Benefits of Vegan Kidney Bean Burgers
In the world of plant-based cuisine, one dish stands out due to its unique blend of flavors, textures, and incredible health benefits: the Vegan Kidney Bean Burger. Not only is this meal satisfying and delicious, but it also offers an array of nutrients that contribute to a healthier lifestyle.
Health Benefits of Vegan Kidney Bean Burgers
Rich in Plant-Based Protein
One of the main ingredients in our burgers, kidney beans, are a potent source of plant-based protein. Protein is crucial for muscle repair, immune function, and overall growth and development.
Packed with Dietary Fiber
Kidney beans, veggies, and whole wheat buns, all contribute to the high fiber content of these burgers. Fiber helps regulate blood sugar levels, lowers cholesterol levels, and promotes a healthy digestive system by providing bulk to stools and preventing constipation.
Boosts Heart Health
The ingredients used in our Vegan Kidney Bean Burgers contain zero cholesterol and are low in saturated fats, which helps in maintaining heart health. The fiber content can also lower LDL cholesterol levels, thus reducing the risk of heart disease.
Promotes Weight Management
The fiber and protein content in these burgers contribute to feelings of fullness, helping you to eat less and maintain a healthy weight.
Improves Gut Health
Kidney beans are rich in resistant starch, a type of fiber that serves as a prebiotic, providing nourishment for beneficial gut bacteria, which in turn promotes gut health.
Loaded with Essential Nutrients
Kidney beans are a great source of essential nutrients like iron, potassium, and folate, contributing to various health benefits such as improving blood health, regulating blood pressure, and supporting fetal development during pregnancy.
The Making of a Perfect Vegan Kidney Bean Burger
Creating a Vegan Kidney Bean Burger involves a simple and quick process, making it perfect for midweek meals or a weekend cookout. The patties are shaped from a mixture of kidney beans, oats, onions, garlic, and various spices before they are chilled and cooked in a skillet, frying pan, or oven.
Conclusion
For those seeking a nutritious and delicious addition to their plant-based diet, Vegan Kidney Bean Burgers are an excellent choice. They're packed full of plant-based protein, dietary fiber, and an array of essential nutrients, all contributing to a healthier you. So why not try making a batch today? You might just find your new favorite dish!
The Vegan Kidney Bean Burgers can fit into several types of diets:
1. Vegan Diet: The recipe is entirely plant-based, which means it's suitable for a vegan diet where no animal products are consumed. Vegan diets can offer several health benefits, including heart and kidney health benefits due to their high fiber content and low levels of saturated fat.
2. Vegetarian Diet: As a plant-based burger, it is also suitable for vegetarians who refrain from eating meat.
3. Heart-Healthy Diet: These burgers are low in saturated fat and high in fiber, which are important dietary factors for heart health. Consuming plant-based meals such as these burgers can reduce cardiovascular risk factors.
4. Kidney-Friendly Diet: For those with kidney disease, low-salt veggie burgers like the Vegan Kidney Bean Burgers can be a suitable choice. These burgers, coupled with a diet focused on whole grains and fresh vegetables, are recommended for kidney-friendly diets. However, it's crucial to manage protein intake and monitor phosphorus and potassium levels when on a kidney-friendly diet.
5. Weight Management Diet: Given the high fiber content in these burgers, they can also fit into a weight management diet. High fiber meals can contribute to feelings of fullness, which can help with portion control and calorie intake.
These Loaded Vegan Kidney Bean Burgers are perfect for those following a Whole health flexi-plan diet. They are loaded with plant-based proteins, fiber, and a rich array of nutrients. They deliver not only on taste but also on health benefits. Serve these juicy, flavor-packed burgers with a vibrant array of veggies for a meal that's as satisfying as it is nourishing.
- 3 cup kidney beans (cooked and drained)
- 1 small beet (peeled and grated)
- 2 1/2 cup button mushrooms (diced)
- 2 tbsp chia seeds (soaked in 3 tbsp water)
- 1/2 cup almonds (crushed)
- 2 garlic cloves (diced)
- 1 yellow onion (finely diced)
- 1 tbsp tamari or coconut aminos
- 1 tsp cumin
- 1 tsp turmeric powder
- 3 tbsp fresh coriander
- 1 tsp Himalayan salt
- Freshly ground black pepper
- 2 cup mixed greens (spinach, kale, arugula)
- 2 avocados (smashed or sliced)
- 2 red cabbage (cut into ribbons)
- 1/4 cup sprouts
- 3 tbsp whole grain mustard
- 3 tbsp homemade sugar-free BBQ sauce
- vegan mayo
- 6 whole wheat burger buns or gluten-free option
Sauté onion and garlic in a non-stick skillet with a splash of veggie broth until soft. Add diced mushrooms and cook until the liquid evaporates.
Preheat the oven to 350 °F (180 °C) and line a baking sheet with parchment paper.
Transfer the mushroom mixture, beet, chia seeds, almonds, herbs, and spices into a food processor and pulse a few times to get a crumbly texture. Add the kidney beans and pulse again until mixed but still textured.
Shape the kidney bean mixture into 6 patties and place them on the baking sheet. Bake for 20 minutes, flipping them over halfway through.
Let the patties cool for 5 minutes before assembling the burgers.
Assemble the burgers with the smashed avocado, pattie, mixed greens, carrot ribbons, sprouts, and the sauces. Enjoy warm!
Servings 6
- Amount Per Serving
- Calories 350kcal
- % Daily Value *
- Total Fat 15g24%
- Sodium 550mg23%
- Total Carbohydrate 45g15%
- Dietary Fiber 10g40%
- Sugars 3g
- Protein 15g30%
- Vitamin A 10 IU
- Vitamin C 3 mg
- Calcium 6 mg
- Iron 2 mg
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.