Vegan Black Bean Burger with Multi-grain Burger Bun & Home-made Harissa sauce
People always have a thought about: how does the vegan get enough protein and iron in their everyday diet?
We don’t think so, aren’t we? Actually, we know where to get the most of protein and iron than those meat-eater, why?
More than simply a meat substitute, beans are so nutritious that the latest dietary guidelines recommend we triple our current intake from 1 to 3 cups per week. Lots of research, talk about it has the ability of different bean varieties to prevent cancer and diabetes. Beans are comparable to meat when it comes to calories, in terms of fiber and water content, two ingredients that make you feel fuller, faster. Adding beans to your diet helps cut calories without feeling deprived. When you substitute beans for meat in your diet, you get the added bonus of a decrease in saturated fat, that’s the meat couldn’t.
According to the research, one cup of cooked black bean has only 227 calories, and it is Low GI food. Also, it is as a good source of copper, manganese, vitamin B1, phosphorus, protein, magnesium, and iron.
Here, has more information about the black bean nutrient that if you wish to find out.
Allow me to tell you all, you can get 3 different recipes in this post, the first one is: home-made multi-grain burger bun; the second recipe is: the vegan black bean burger; and the last one is: the home-made harissa sauce to come with all.
It is the usual method to make the bun, but I just add the multi-grain to get more nutrient and fiber. And the vegan black bean burger, I catch the idea from Richa, and modify with some of my suggestion. The burger that I made, only medium spicy with other ingredients, but full of flavour. And the home-made harissa sauce is one of my favourite sauces, I make it a bit hotter than the black bean burger, if they all come together, it won’t be that over-power. I love all the combination, really enjoy it!
Vegan Black Bean Burger with Multi-grain Burger Bun
For the Multi-grain burger bun:
- 2 tsp Dried Active Yeast
- 1/2 cup Lukewarm water
- 2 tbsp Raw sugar ( I use 2 pk pure stevia )
- 1/2 cup Coconut milk, or any milk you like
- 1 Flax egg ( 1 tbsp flax meal, mix with 3 tbsp water, set aside for 5 minutes )
- 2 tbsp coconut oil, melted or any vegetable oil
- 1 tsp Pink Sea salt
- 1 cup Home-made Dough starter
- 3 cups Multi-grain bread flour mix
- Mix the yeast with warm water and set aside until the yeast mixture frothy and foamy.
- Put all the ingredients, except the oil, into the bowl of the stand mixer with dough hook, start with low speed first to combine all. Then turn to medium-high speed to work until they form a rough dough, add the oil into the dough and work on high speed again. It will take 5 to 8 minutes, until the dough smooth and elastic.
- Roll into a ball and grease the same mixer bowl with little bit of oil, put the dough back and cover with a piece of plastic wrap/cling film. Let it proof in the room temperature for about 2 hours, until it doubles the size.
- Deflate the dough, and cut the dough into 8 or 10 portions, roll into ball and cover with the plastic wrap and rest on the work table for 10 to 15 minutes.
- Roll the dough into a ball, seal the edge and place on a lined baking tray, cover with a large plastic wrap and make the second proofing, it will take around 30 minutes, it depends on your room temperature.
- 10 minutes before the finishing time, preheat the oven to 375°F/190°C/170°C (fan oven), or gas mark 5.
- Spritz the burger bun’s top with water, and sprinkle some oats on top, bake in the preheat oven for around 15 to 18 minutes until golden, check the bottom is cooked, if not, bake for another 5 minutes. Cool on a wire rack.
For the Vegan Black bean burger:
- 1 can Black bean, drained (I use dry black bean, soak overnight and coVegan Black Bean Burger with Multi-grain Burger Bunok with some water until soft)
- 1 cup Mixed colour bell peppers, diced
- 2 Green chilli, deseeded, chopped (you can add more if you prefer)
- 1/4 cup amaranth flour
- 2 tbsp Brown rice flour or gluten-free bread flour
- 3/4 cup water, more or less
- 2 tbsp Vegetable oil
- 1/2 tsp Dried thyme and Ground cumin
- 1 tsp Ground coriander
- Smoked Paprika
- Pink Sea Salt and black pepper
- Preheat the oven to 350°F/180°C/160°C (fan oven), or gas mark 4.
- Mix all the ingredients together, except the rice flour, then adding the flour a little bit at a time to mix into a right consistency. Shape it into a patty size, lay on a lined baking sheet.
- Brush the top with little bit of oil, and bake in the oven for about 20 to 25 minutes.
For the home-made Harissa sauce:
- 200g Fresh Red chillies or 10 to 12 Dry Red chillies
- 2 tbsp Toasted and ground cumin seeds
- A good pinch of sea salt
- 2 Roasted red peppers, chopped (I use the one from the jar)
- 1 tbsp Sun-dried tomato purée
- 1 tbsp Apple Cider vinegar
- 1/2 tbsp Smoked paprika
- 1 tsp Ground Coriander
- 4 tbsp olive oil
- Deseed the chillies and roughly chop them. Put them into a food processor with the cumin seeds and sea salt, and whizz until as smooth as possible.
- Add the peppers, the sun-dried tomato purée, vinegar, smoked paprika, ground coriander and whizz until smooth.
- Add the olive oil and pulse. Taste and adjust the seasoning.
- Spoon into a sterilised jar, cover with a film of olive oil and keep in the fridge for up to 1 month.
- Slice the burger into half, stack with your salad that you have, lay the burger on top. You can sprinkle some vegan grated cheese or sweet chilli sauce, or home-made harissa (recipe above) on top, then serve!