One Tray Healthy Vegan Tacos
One Tray Healthy Vegan Tacos! (Super Delicious and Nutritious!)

One Tray Healthy Vegan Tacos

Looking for a super simple yet delicious lunch and/or dinner recipe that comes together in under 20 minutes?! Then look no further! These one tray healthy vegan tacos are always a hit in our vegan kitchen. The kids love them with lots of avocado and corn, and Martin loves them all of the fixings: guacamole, salsa, and jalapeños!

As for me, I love these tacos exactly as written with a good handful of chopped cilantro from the garden. Is there anything better than adding fresh herbs from your very own garden? I promise…it makes every meal just a bit more special.

 

One Tray Healthy Vegan Tacos

Love Taco Tuesday? Check out these other Mexican Recipes from WonderMamas!

Super Simple Vegan Taco Salad

Oil Free and Oh So Delicious Chimichurri Sauce

Vegan Meal Prep: Tacos, Salsa, and so much more!

What you will need for these One Tray Healthy Vegan Tacos…

 

Ingredients Required:

Kidney Beans or Black Beans

Onions

Zucchini

Mushrooms

Corn

Bell Peppers

Avocado

Lettuce

Limes

Fresh Cilantro

One Tray Healthy Vegan Tacos

One Tray Healthy Vegan Tacos

Dinner is ready in 20 minutes!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: Mexican
Keyword: beginner friendly, Budget Friendly, kid approved
Cook Time: 20 minutes
Total Time: 20 minutes
Servings: 4
Calories: 350kcal

Ingredients

Tray Bake

  • 1-2 cans kidney beans rinsed and drained
  • 2 large onions roughly chopped in chunks
  • 2-3 zucchinis chopped
  • 15 button mushrooms chopped
  • 1 red bell pepper sliced thin
  • 1 yellow bell pepper sliced thin

The seasoning

  • 2 tsp ground cumin
  • 2 tsp chili powder
  • 2 tsp smoked paprika
  • 1 tsp garlic powder
  • Big Pinch of sea salt and black pepper

The extras

  • 6-8 Tortillas
  • 1 small can corn drained and rinsed
  • 1 small head lettuce shredded
  • 1 avocado sliced
  • 1 cup Salsa mild, medium or spicy!
  • 2 limes to serve
  • 1 handful cilantro chopped, to serve

Instructions

  • Preheat oven to 350F/180C and line a baking sheet with parchment paper.
  • Prep the beans and veggies. Mix together the seasoning blend.
  • Rub the seasoning blend into the beans and the veggies that are on the tray bake list. I like to keep them separated but feel free to just toss all together – whatever works for you. Lay out onto the baking sheet and bake for 15-20 minutes. This is an oil free recipe, but feel free to add oil as you wish.
  • Drain and rinse the corn. Place in a small baking dish and add a sprinkle of sea salt and pepper over and mix. Pop into the oven 10 minutes before the bean/veggie mixture is ready to go. I like my corn a bit charred but you can remove after just 5 minutes to slightly heat.
  • Prep any extras or options as needed. Once the tray bake is ready, let cool for a few minutes and load up on to tortillas: shredded lettuce, tray bake mixture, salsa, avocado, lime and cilantro. Enjoy!

Notes

**Garbanzo beans and Black beans work beautifully in this recipe
**Feel free to use any extra veggies like white potatoes, sweet potatoes, beets, carrots and more! Anything goes. Just be sure to chop them up into small cubes for quicker baking time. 

Nutrition

Calories: 350kcal | Carbohydrates: 56g | Protein: 12g | Fat: 12g | Saturated Fat: 2g | Sodium: 821mg | Potassium: 1452mg | Fiber: 12g | Sugar: 16g | Vitamin A: 2969IU | Vitamin C: 136mg | Calcium: 149mg | Iron: 5mg

 

Looking to lower your waste while prepping? Check these out!

Compostable & Unbleached Parchment Paper

Compostable Parchment Paper
The parchment paper by “If You Care” is unbleached, chlorine free, and compostable. I have used this up to the highest oven setting without any issues! Paper, in it’s natural state is beige or light brown. For years people have subjected it to a bleaching process to create the white sheets we all know and love. Unfortunately, cleaning the paper is having the opposite effect on the environment. The most common bleaching agent – chlorine dioxide (ClO2) – occurs naturally as a component of salt, but once it separates from it’s natural pair it begins to cause problems. The paper bleaching process deposits chlorine in the lakes and streams where mills are most commonly located, and once there it bonds with organic matter in the form of dioxins. Dioxins are a group of highly toxic chemicals that are thought to pose negative effects on reproductive and immune system development, as well as cause several kinds of cancers. According to the U.S. Environmental Protection Agency, there is no safe level of dioxin exposure.

Vonuva Plant Based Wax Wraps

Plant based wax wraps
Reusable. Compostable. Cruelty-Free! Each wrap is made of unbleached certified organic cotton cloth infused with all-natural candelilla wax, pine resin, a pinch of soy wax and organic coconut oil.

Plastic-Free Glass Containers

glass Tupperware
Plastic Free. Sustainable. Non-toxic. The bamboo lids are strong, durable and beautiful. They’re plastic free, BPA free, phthalate free, biodegradable and recyclable! They also double as portable cutting boards!
 

Find more healthy vegan recipes like these Vegan Tacos when you join The WonderMamas Meal Plan Membership!

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Check out our meal plans here!

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Garam Masala Coco-Carrot and Rice Bowl
Garam Masala Coco-Carrot and Rice

Garam Masala Coco-Carrot and Rice Bowl

Welcome back to the blog! The recipe that I am sharing with you all today has been a massive hit in my home. I made it completely by accident due to not going to the grocery store for about 13 days (I believe this is a record in our home) and all I had on hand were a heck of a lot of carrots and my pantry staples.

What in the world was I going to make?!

I headed to my pantry and I saw a jar of one of my all time favourite Indian cuisine pastes and spices: Garam Masala. Now, you do not NEED this paste or spice mix to make this dish, but I highly recommend it. If you have never tried Garam Masala, I urge you to do so. It has such a magnificent and heavenly taste that knocks every single veggie dish out of the park. If you cannot find this paste/spice at your local store (please ask them to stock it!) you can simply use any curry paste or spice.

What is Garam Masala?

It is a magical warming blend of spices like coriander, cumin, cinnamon, cloves, ginger, cardamom and nutmeg.

Garam Masala Coco-Carrot and Rice Bowl

Speaking of curry powder, did you know that this was invented by the British? Curry powder resembles the Northern Indian spice of Garam Masala (the spice that I urge you all to try!), but it is not a spice that most Indian cooks would recognise or use. The British invented curry powder to make a quick ready-made flavour that would recreate the Indian food that colonists came to love. Another invention of the British? The term “Curry” used for Indian dishes. It seems, wherever you go online, all of the Indian spiced dishes are just lumped into one big “Curry” category. Heads up, if you go to India and order “curry”, they will look at you like you are crazy.

So, with this information, you can bet your butts that I am ready to make a change. Here at WonderMamas, we will absolutely not lump the Indian cuisines into one category that does nothing to honour the amazing culture and cuisine of India. And so, I would like to introduce this beautiful dish to you all as….

“Garam Masala Coco-Carrot and Rice Bowl”

Our family has had this Garam Masala Coco-Carrot and Rice Bowl well over 8 times in two weeks, haha! It is THAT good. This will probably be the only time that I do not recommend adding anything extra to the dish. For some reason, the carrots do ALL of the work. I was tempted to add in potatoes and bell peppers on the second making of this dish but Martin begged me not to. He said to me “Baby, the carrots are too good!!”
Do not forget to add that squeeze of lime at the end, it is well worth it!
Please share a picture with me of the Garam Masala Coco-Carrot and Rice Bow on Instagram by tagging @veganwondermamas!

 

What you will need for this coconut carrot chickpea curry recipe…

Ingredients Required:

Red onion

Ginger

Garam Masala paste or powder

Turmeric

Carrots

Full fat coconut milk

Chickpeas

Lime

Hemp hearts

Basmati rice

Garam Masala Coco-Carrot and Rice Bowl


 

Find more vegan dinner recipes below:

Vegan Taco Salad Recipe

Vegan Black Bean Burger

The 5 Minute Chickpea Burger Recipe

Garam Masala Coco-Carrot and Rice Bowl

Garam Masala Coco-Carrot and Rice Bowl

A super simple dish that will satisfy all of your cravings!
5 from 2 votes
Print Pin Rate
Course: dinner, lunch
Cuisine: Indian
Keyword: Curry
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4
Calories: 508kcal

Ingredients

  • 1 Red onion
  • 1 inch Fresh ginger grated
  • 2 tbsp Garam masala paste Can substitute 1:1 for powder
  • 1 tsp Turmeric powder
  • 1 pinch black pepper
  • 6 large carrots peeled, and sliced into bite sized chunks (I would opt for cubes Vs discs)
  • 1 can Full fat coconut milk
  • 1 can Chickpeas  rinsed and drained
  • 1 Lime juiced, (start small and add more as you wish)

To serve

  • 4 tbsp Hemp hearts hemp hearts to serve over each bowl
  • 1 cup basmati rice dry

Instructions

  • Grab a stock pot and heat to medium high heat. Chop up your red onion and add to the pot with 1/4 cup water. Allow the onion to saute for 3 minutes and then add in the grated fresh ginger.
  • Add more water as needed to avoid sticking. Allow the ginger and onion to heat for a couple more minutes together and then stir in the garam masala, turmeric and black pepper. Stir well. Once the fragrance is strong, add in all of the remaining ingredients except for the lime.
  • Mix well and bring to a boil. Lower to a simmer and cover. Allow the mixture to simmer for 15-20 minutes unti the carrots are tender (this does depend on the size of your carrots so please do check in).
  • This would be a wonderful time to prep any jasmine or basmati rice that you need, just follow the package instructions. If using an instant pot, cook for 4 minutes on low pressure. I like to always use 1 part rice to 1.5 parts water. Be sure to add a pinch of salt to the pot!
  • Once the carrots are tender, remove from heat and squeeze in some lime. Cover again and let sit for a few minutes.
  • Add one scoop of rice to each serving bowl and top with a nice big scoop of this garam masala mixture. Sprinkle hemp seeds all over and enjoy!

Notes

**If using a curry paste or powder, just substitute one for one.
**You can absolutely add ANY vegetables to this dish. I do recommend trying it with just  the carrots first though, it's phenomenal!

Nutrition

Calories: 508kcal | Carbohydrates: 56g | Protein: 12g | Fat: 28g | Saturated Fat: 19g | Sodium: 91mg | Potassium: 679mg | Fiber: 5g | Sugar: 7g | Vitamin A: 18120IU | Vitamin C: 14mg | Calcium: 98mg | Iron: 6mg

 

 

Benefits of…

Turmeric 

  • The main ingredient in Turmeric is Curcumin, which boosts antioxidants and has an extremely strong anti-inflammatory effect. 
  • Turmeric reduces inflammation, which is vital in protecting the immune system. Chronic inflammation is the root cause of many chronic diseases, so reducing unnecessary inflammation is extremely important.
  • Turmeric dramatically increases antioxidants. It not only neutralizes oxidation of the cells but also boosts a body’s own antioxidant enzyme.

Ginger

  • Ginger reduces gas and improves digestion. The enzymes in ginger have been shown to break up gas molecules in the gut and relieve any discomfort and it increases movement in the digestion tract. 
  • Helps relieve nausea. Growing up, my mom always made me drink a cup of ginger tea when I had a stomach ache- and now, I know why.
  • Ginger has been reported to help ease a cold or the flu. Adding fresh ginger may help protect the respiratory system, but the dried ginger did not have the same impact.

Hemp Hearts

  • Hemp hearts are technically a nut, but they are incredibly nutritious nevertheless. They contain over 30% fat, mostly essential fatty acids, which is vital for heart health. 
  • Contain significantly more protein than flax or chia seeds. The protein is very high quality as well, so perfect for all my plant-based mamas!
  • Hemp hearts have a lot of sneaky nutrients, including phosphorus, vitamin E, zinc, iron, potassium, sodium, magnesium, and calcium.

Garam Masala Coco-Carrot and Rice Bowl

Are you craving more vegan dinners that are family-approved?

Join us in the WonderMamas Meal Plan Membership Program.
Stop stressing over what you are making for dinner. Having a plan frees up space in your brain and eliminates the daily decision-making, actually leaving you more energy to be present and enjoy meal time with family. Once you join, you get immediate access to hundreds of nutritious, vegan recipes that your whole family will enjoy and love.

 

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Creamy Vegan Carrot Soup
Creamy Vegan Carrot and Apple Soup Recipe

Creamy Vegan Carrot and Apple Soup Recipe

Hello beautiful and welcome back to the blog! Im am so excited to share this recipe from our whole food plant based meal plan program. I just know you will love it.

As a mama, I’m always looking for healthy, budget-friendly and quick recipes to make for my family, and this creamy vegan carrot and apple soup recipe fits all those needs. A bowl of this carrot and apple soup will warm the soul and fill your kiddo’s bellies with healthy plant-based goodness. If you love a velvet smooth, creamy soup, this recipe will become a household fave.

We’ve also recently planted carrots in our garden and can’t wait for them to grow to be able to harvest and enjoy in a home-cooked bowl of this tasty carrot and apple soup recipe!

This smooth and creamy soup recipe will come together in 25 minutes and is perfect for batch cooking and freezing.

 

Creamy Vegan Carrot Soup

 

What you will need for this creamy vegan carrot and apple soup recipe…

Ingredients Required:

Carrots

Apples

Fennel

Vegetable Broth

Cashew

Ginger

Lemon

Hemp Hearts

Creamy Vegan Carrot Soup

Creamy Vegan Carrot Soup

This soup is on of our top meals of all time!
5 from 1 vote
Print Pin Rate
Course: dinner, lunch
Cuisine: American
Keyword: Budget Friendly, creamy vegan soup, easy vegan soup
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 6
Calories: 283kcal

Ingredients

  • 5 carrots medium to large in size, peeled and diced
  • 2 sweet apples peeled, cored, and diced
  • 1 fennel bulb large and chopped
  • 6 cups low-sodium vegetable broth
  • 1 cup cashews soaked in boiling water for 20 minutes
  • 1 tbsp ginger peeled and minced
  • 1 lemon
  • 1/3 cup hemp hearts

Homemade Croutons

  • 3 slices toast stale and chopped into cubes
  • 1 tbsp vegan butter
  • sea salt
  • pepper

Instructions

  • Soak the cashews overnight in the refrigerator or for 30 minutes in boiling water if a high speed blender is not available. 
  • Grab a large stock pot and heat to medium-high heat. Add ¼ cup water and the chopped fennel. Sauté the fennel, adding water as needed, until the fennel is slightly brown.
  • While the fennel sautés, peel and chop the carrots and apples. Add the apples, carrots, and vegetable broth and bring the soup to a boil. Reduce the heat to a simmer and cool for 20 minutes, until the carrots and apple have softened. 
  • Blend the soup. I prefer to use the blender over the immersion blender to get the creamiest soup possible. Add the rinsed and drained cashews as soon as the blending begins. You may have to blend the soup in two batches if your blender is small (like mine!). 
  • Return the soup to the pot and add in the grated ginger. Feel free to squeeze some lemon in now as well. Season with sea salt and pepper. 

Homemade Croutons

  • The bread (can be any kind) must be a day old or a bit stale for best taste. Simply dice up into small cubes and toss into a heated skillet with 1 tbsp vegan butter, and a pinch of sea salt and pepper. Cook until golden brown and crispy!

Serving the Soup

  • Add the blended soup to each serving bowl and top with hemp hearts and yummy homemade croutons. Enjoy!

Nutrition

Calories: 283kcal | Carbohydrates: 26g | Protein: 11g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 1mg | Sodium: 139mg | Potassium: 505mg | Fiber: 5g | Sugar: 6g | Vitamin A: 8691IU | Vitamin C: 17mg | Calcium: 77mg | Iron: 4mg

Find more heartwarming recipes below:

Vegan Chicken-less Noodle Soup

Vegan Butternut Squash Thyme Soup 

Juice Ginger for An Entire Month 

Benefits of…

Cashews

  • Cashews are bursting with vitamins and minerals! They are a excellent source of protein, vitamin C, B and folate. Also, cashews reduce the risk of many health conditions such as heart health, weight management and bone health. Also, including wonderful vitamin E and K antioxidants.

Carrots 

  • Carrots are apart of the root vegetable family! Also, carrots are bursting with beta carotene, fiber, vitamin K1, potassium, and antioxidant. Beta Carotene is an essential vitamin that converts into vitamin A. 

Apples

  • Apples are a very healthy fruit! They are jammed packed vitamins A, E and B vitamins! Also an excellent source of fiber, potassium and vitamins C! We encourage keeping apples fully stocked in a household. 

 

Creamy Vegan Carrot Soup

Find more healthy vegan recipes like this Vegan Carrot and Apple Soup recipe when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

 

 

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Vegan Taco Salad
Vegan Taco Salad Recipe

Super Simple Vegan Taco Salad Recipe

This vegan taco salad recipe is simple and insanely DELICIOUS!

I don’t know about you, but Taco Tuesday is not complete without a hearty satisfying vegan taco salad that looks as good as it tastes. This recipe is easy to prepare, requires minimal ingredients and is very budget-friendly. It is also loaded with nutrient-rich veggies, legumes and healthy fats!

Not only do I love that this recipe is hearty and filling but it’s bursting with plant-powered ingredients.

This taco salad recipe is one of my favorite Mexican inspired dishes to make and I’m happy to be sharing it with all of you today!

Enjoy this tasty super simple vegan taco salad recipe on Taco Tuesday or for a weeknight dinner option. This recipe also works well if you are meal prepping and serving leftovers for lunch the next day! 

vegan taco salad

 

What you will need for this vegan taco salad recipe…

Ingredients Required:

Avocado

Cherry Tomatoes

Black Beans

Red Pepper

Romaine Lettuce

Corn

Cilantro

Limes

Tortillas

Our Homemade Mexican Spice Mix

 

Vegan Taco Salad

Super Simple Vegan Taco Salad

Sharing one of our favorite vegan taco salad's today! We enjoy this gorgeous salad at least once a week.
5 from 1 vote
Print Pin Rate
Course: lunch, Main Course
Cuisine: American, Mexican
Keyword: beginner friendly, Budget Friendly, easy dinner recipe, easy lunch
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4 Salad Bowls
Calories: 214kcal

Ingredients

  • 1 1 head iceberg lettuce gauge how much you would like
  • 1 small red onion diced small
  • 1 can black beans rinsed and drained
  • 1 can corn rinsed and drained
  • 1 red bell pepper diced small
  • 1 avocado diced into cubes
  • 10 cherry tomatoes quartered
  • 1-2 limes juiced (or lemons!)
  • 1 bunch cilantro leaves only, roughly chopped 1+ tsp Mexican seasoning mix
  • 1 Jalapeno deseeded and diced (optional!)
  • 3 flour tortillas sliced into tortilla chip triangles

Mexican Seasoning Mix (If you would like to create your own!)

  • 2 tsp paprika
  • 1.5 tsp cumin
  • 1 tsp chili powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp crushed red pepper flakes
  • 1/2 tsp dried oregano
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • pinch cinnamon

Instructions

  • Preheat oven to 400F/200C. Slice the flour tortillas into tortilla chip triangles and add to a baking tray lined with parchment paper.
  • In a small bowl, add the Mexican sesasoning mix and some water or veggie broth. Take a brush and brush the mixture onto each side of the tortilla chips. Bake for 10-12 minutes until crisp.
  • While those are cooking, simply prep the rest of the salad. Wash and chop up the iceberg lettuce. Squeeze the lime juice all over the lettuce. Toss in the rinsed and drained black beans, rinsed and drained corn, diced avocado, diced red bell pepper, quartered cherry tomatoes, and chopped cilantro.
  • Once the tortilla chips are ready, feel free to break them up over the salad or leave them whole and just decorate.
  • Add more Mexican seasoning mix over the salad if you wish. I like to squeeze extra lime over before serving.

Nutrition

Calories: 214kcal | Carbohydrates: 30g | Protein: 6g | Fat: 10g | Saturated Fat: 2g | Sodium: 192mg | Potassium: 736mg | Fiber: 8g | Sugar: 8g | Vitamin A: 2601IU | Vitamin C: 68mg | Calcium: 78mg | Iron: 3mg

Why I love this recipe…

One of the main reasons I love this recipe is because it is perfect for beginner to a vegan diet or a simple recipe for those who are looking to transition. This meal is made with whole-food plant-based ingredients that can be found in other traditional versions of a taco salad recipe, which makes it easy for transitioners to adapt to the flavors. Eating more plants in your diet will improve your family’s health, boost energy levels naturally and helps prevent sickness/disease.

A few Benefits of…

Avocado

  • While most fruits are high in carbohydrates, avocados are high in wonderful healthy fats!
  • Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
  • High in Vitamin K, Folate, Vitamin C, Potassium, Vitamin B5 & B6, and Vitamin E!
  • Contain more potassium than bananas!
  • Avocados tend to be rich in fiber — about 7% by weight, which is very high compared to most other foods. Fiber may have important benefits for weight loss and metabolic health.

Black Beans

  • Black beans are classified as legumes and are also known as turtle beans! These little dudes are prized for their high fibre and protein content.
  • The iron, phosphorus, calcium, magnesium, manganese, copper, and zinc in black beans all contribute to building and maintaining bone structure and strength.
  • Black beans are naturally low in sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.
  • Selenium is a mineral that is not present in most fruits and vegetables but can be found in black beans. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium may prevent inflammation and decreases tumorgrowth rates.

Vegan Taco Salad

Find more healthy vegan recipes like this Super Simple Vegan Taco Salad recipe when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more healthy recipes below:

5 Minute Vegan Kidney Bean Salad

Vegan Green Goddess Buddha Bowl 

Vegan Cheese Sauce Loaded with Veggies

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vegan black bean burger
Vegan Black Bean Burger Recipe

Fully Loaded Vegan Black Bean Burger Recipe

Sometimes you just need a good old fashion veggie burger!

This fully loaded vegan black bean burger recipe hits the spot every time.

I love serving these black bean burgers with a side of oven-baked potatoes or our favorite quinoa salad!

This recipe has quickly become a family favorite, and if you are anything like us, you’ve tried your fair share of vegan burgers. 

Our vegan black bean burger recipe knocks it out of the park, and the kids absolutely love it too.

We also love to experiment with toppings such as sauteed mushrooms, vegan cheeses, and it tastes lovely with a dollop of my famous green goddess dressing.

This fully loaded vegan black burger recipe is perfect for making in large batches and can be kept stocked up in your freezer for your family to enjoy for lunch and dinner!

 

vegan black bean burger

If you want to learn how to batch cook recipes like this one, check out our meal plan membership since we offer batch cooking instructions with all of our family-style meal plan memberships.

What you will need for this vegan black bean burger recipe…

Ingredients Required:

Rolled oats
Black beans
Onions
Garlic
Flax Egg
Tomato paste
Pepita seeds or sunflower seeds
Canned corn
Chili powder
Paprika
Fresh parsley
vegan black bean burger

Fully Loaded Black Bean Burger Recipe

This vegan burger recipe is simple and delicious!
5 from 1 vote
Print Pin Rate
Course: dinner
Cuisine: American
Keyword: black bean burger recipe, fully loaded vegan burger
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 6 servings
Calories: 130kcal

Equipment

  • Food Processor

Ingredients

  • 1 cup Rolled oats
  • 1 can Black beans rinsed and drained
  • ½ Onion chopped
  • 1 clove Garlic minced
  • 1 Flax egg 1 tbsp flaxseed + 2 tbsp water
  • 1 tsp Soy sauce
  • 1 tbsp Tomato paste
  • 2 tbsp Pepita seeds or sunflower seeds
  • cup Canned corn
  • ½ tsp paprika powder
  • 1/2 tsp chilli powder
  • 1/4 tsp cumin powder
  • ¼ cup Fresh parsley minced
  • Sea salt and pepper to taste

Instructions

  • Start by mixing together the flaxmeal and water in a small bowl. Whisk and set aside to combine.
  • Heat a skillet to medium-high heat and sauté the onion and garlic with 1/4 cup of water or vegetable broth. Let heat until the onion is transluscent. Turn stove off and set aside.
  • Add rolled oats to a food processor and process until a flour is formed. Rinse and drain your black beans and add 3/4 cup of black beans to the food processor with the sautéed onions and garlic, flax egg, soy sauce, tomato paste, sunflower/pepita seeds, corn, spices, and parsley. Process until well mixed.
  • Lastly, toss in the remaining black beans and pulse 4-5 times until combined.
  • Keep the mixture in the food processor bowl and simply set in the refrigerator for 20 minutes until a bit firm. From here, shape the mixture into patties and either bake at 350F/175C for 25 minutes (flipping half way) or simply heat on a skillet.
  • Serve with a toasted bun, veggies and whatever else you love with your burgers!

Notes

Kids: Serve with or without a bun. My sons enjoyed these for a year without vegan cheese but once we introduced the stuff they only eat it with it ha-ha. Do as you wish! Ketchup is always a winner.

Nutrition

Calories: 130kcal | Carbohydrates: 22g | Protein: 6g | Fat: 2g | Saturated Fat: 1g | Sodium: 97mg | Potassium: 274mg | Fiber: 6g | Sugar: 1g | Vitamin A: 301IU | Vitamin C: 5mg | Calcium: 28mg | Iron: 2mg

Benefits of…

Black Beans 

  • Black beans are one of our favorite whole-food plant-based protein sources. They taste amazing and can adapt to many different recipes. One cup of black beans estimates around 15 grams of protein. Black beans are also rich in fiber and folate. Enjoy in abundance! 

Pepitas 

  • These seeds are full of nutrient value! We love to top them with all our salads and they taste great in a vegan black bean burger recipe like this one. They are high in iron, zinc magnesium and help prevent inflammation in the body. 

Flax Egg

  • Flaxseed is an excellent source of omega-3! A simple quick flax egg recipe is 1 tbsp flaxseed meal and 2 1/2 tbsp of water. Whisk and set aside for 5 minutes till thick. This will make one flax egg. Find my favorite flax meal here. 

Ways to garnish your burger…

  • Try out different bun styles: Mushroom caps, lettuce, collards or eggplant!
  • Top with: Tomato, avocado, sprouts, grilled Onions, mushrooms, banana Peppers or pickles!
  • Get fancy: Vegan cheese, spreads/sauces, sauerkraut, kimchi or chili Sauce
  • Kid’s favourite: KETCHUP!

vegan black bean burger

Find more healthy vegan recipes like this Fully Loaded Vegan Black Bean Burger Recipe when you join The WonderMamas Meal Plan Membership!

Our Whole Food Plant Based Meal Plans have been created for families that are looking to stop stressing in the kitchen and get healthy the easy way! Our recipes are always kid-approved and you will be able to explore hundreds of recipes instantly when you sign up and be able to get prepping right away.

Check out our membership here.

Find more healthy vegan family-style recipes below:

Cauliflower and Broccoli Stir Fry

Vegan Green Goddess Buddha Bowl

 

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vegan green goddess buddha bowl
Vegan Green Goddess Buddha Bowl

Vegan Green Goddess Buddha Bowl

Jump to Recipe
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Hey Mamas, welcome back to the blog! Today I am sharing one of my favorite and most versatile recipes that our family enjoys; the buddha bowl! There are a million different ways to make these bowls and today we are sharing the Vegan Green Goddess Buddha Bowl version. I could eat green goddess dressing every single day if I could!

Read more

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Chicken-less Noodle Soup
Vegan Chicken-less Noodle Soup (My favourite soup for the Cold and Flu Season!)

Vegan Chicken-less Noodle Soup in 30 minutes!

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Welcome back to the blog, loves! I am so excited to share my absolute favorite soup of all time with our community. This soup comes together in just about 30 minutes and can even be frozen for batch cooking. The key to this soup is to split the broth base (vegetables and beans) and the pasta noodles. I like to keep them seperate to avoid a slimy noodle that comes from just tossing them all in together. As always, we love to batch cook, so separation is key! If you will having the entire pot of soup for dinner, then you can just toss all together, no problem. Read more

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