Healthy Black Bean & Mushroom Burgers

Name: Healthy Black Bean & Mushroom Burger
Prep time: 15 min
Cook time: 30 min
Total time: 75 min
Ingredients: 2/3 cup oats (use rolled or jumbo oats); 2 g dried porcini mushrooms; 1 medium red onion; 3 garlic cloves; 150 g mixed fresh mushrooms; 1/2 cup cooked black beans (rinsed and drained if canned); 8–10 g sun-dried tomatoes; 2 tbsp ground flaxseed (for binding); 1 tsp balsamic vinegar; 1/2 cup walnuts; 1 tbsp tomato purée; 1 tbsp miso paste; 1 tbsp tamari or soy sauce (tamari for gluten-free); 1/4 tsp liquid smoke; 1 tsp smoked paprika; 1 tsp ground cumin; 1 tsp dried oregano

Easy, High Protein & Delicious!

These wholesome Black Bean & Mushroom Burgers are full of plant-based protein, bold umami flavour, and satisfying texture. Perfect for BBQs, picnics or quick dinners—they’re gluten-free, oil-free, and made with simple, nourishing ingredients like oats, miso and sun-dried tomatoes.

Prep

15 mins

Bake

25-35 mins

Total

1:30 h

Makes

4-6 Burgers

Ingredients:

2/3 cup oats – use rolled or jumbo oats
2g dried porcini mushrooms
1 medium red onion
3 garlic cloves
150g mixed fresh mushrooms
1/2 cup cooked black beans – rinsed and drained if canned
8–10g sun-dried tomatoes
2 tbsp ground flaxseed – for binding
1 tsp balsamic vinegar
1/2 cup walnuts
1 tbsp tomato purée
1 tbsp miso paste
1 tbsp tamari or soy sauce – tamari for gluten-free
1/4 tsp liquid smoke
1 tsp smoked paprika
1 tsp ground cumin
1 tsp dried oregano

Instructions step by step:

Step 1 – Make the Oat & Porcini Flour

Add the oats and dried porcini mushrooms to a food processor. Blend until you get a coarse flour. This will help bind the burgers and bring lots of earthy flavour.

Step 2 – Add the Veggies

Roughly chop the red onion and mushrooms, then add them to the food processor along with all the remaining ingredients.

Step 3 – Blend It Up

Blend everything into a thick, consistent paste. Depending on your blender, you might need to stop a few times to scrape down the sides with a silicone spatula. You want the mixture to be blended but not completely smooth — some texture is nice!

Step 4 – Chill the Mixture

Transfer the mushroom and bean mixture to a container or plate and pop it in the fridge for about 30 minutes. This helps it firm up and makes it easier to shape. In the meantime, line a baking tray with parchment paper.

Step 5 – Shape the Patties

Preheat your oven to 180°C (355°F), fan on.
Divide the chilled mixture into 4 to 6 portions. Use your hands to shape each portion into a burger patty. Alternatively, you can scoop the mixture straight onto the tray and flatten each one with the bottom of a glass.

Step 6 – Bake & Serve

Bake the patties for 25–35 minutes, or until the outside is crispy and golden brown while the inside stays soft.
Serve however you like — in a salad, on a grilled mushroom, or my favourite way: tucked inside my homemade Whole Wheat Bread Rolls with oil-free Tofu Mayonnaise, crisp lettuce, a juicy tomato slice, and tangy pickles. Enjoy!

About this recipe:

The sun is shining, and since it’s my birthday, I’m having a little picnic in the park with friends—what better excuse to make these Healthy Bean & Mushroom Burgers?

They’re incredibly easy to prepare and perfect for BBQs, picnics, or a casual weeknight dinner. Packed with flavour and made from whole, nourishing ingredients, these burgers are a real crowd-pleaser.

Here’s what makes them so special:

Full of bold, savoury flavour from spices, tomato paste, and a touch of liquid smoke
Rich umami depth thanks to sun-dried tomatoes, soy sauce, miso paste, and dried porcini
Protein-packed and satisfying, with black beans bringing body and texture
Mushrooms add extra bite and earthy flavour, complementing the beans perfectly
Healthy and fuss-free, with no oil, gluten or complicated steps—just whole ingredients and delicious results

How to Serve: These burgers are super versatile! You can enjoy them with a fresh salad, on a grilled mushroom, or tucked into my homemade Whole Wheat Bread Rolls with oil-free Tofu Mayonnaise, crisp lettuce, a juicy tomato slice, and tangy pickles. For a little extra, I like to serve mine with homemade sweet potato chips. You could also add avocado or a slice of raw red onion for an extra kick. The possibilities are endless, so feel free to get creative with your favorite toppings. Food is all about fun—enjoy!

About these Ingredients:

Oats & Flaxseed: Flaxseeds are not only super nutritious—they also help bind everything together, keeping the burgers from falling apart. Oats add a nice texture, bring extra fibre, and help hold the mix together too. Plus, they’re naturally gluten-free if you use certified oats.

Dried Porcini Mushrooms: These are a secret weapon for deep, concentrated umami flavour that really takes your burgers up a notch. If you don’t have any on hand, no worries—just leave them out or add a little extra seasoning to boost the flavour.

Mixed Fresh Mushrooms: I’m using a mix of shiitake and brown mushrooms for extra depth, but oyster mushrooms work beautifully too. Feel free to use any mushrooms you have—just try to mix a couple of types for a richer, more complex flavour. Variety really makes a difference here!

Walnuts: These aren’t just a healthy addition—they bring natural fats and a lovely, subtle crunch that works perfectly in the mix. You can swap them for other nuts if you like, but keep in mind the flavour and texture might change slightly.

Sun-dried Tomatoes: I’m using the dry kind, not the ones packed in oil. They add a punch of umami, a hint of saltiness, and a touch of acidity, all of which help deepen and balance the overall flavour of the burgers.

Liquid smoke: This clever seasoning adds an instant smoky, BBQ-like flavour without the need for a grill. It deepens the umami and brings that savoury, just-grilled vibe to your burgers. If you don’t have it, simply add a little extra smoked paprika for a similar effect.

Smoked Paprika: Brings a warm, smoky depth that enhances the savoury flavour of the burgers. It adds colour and a subtle kick that makes everything taste a bit more “grilled”—even when baked.

Ground Cumin: Adds an earthy, slightly nutty warmth that pairs beautifully with beans and mushrooms. It gives the burgers that hearty, comforting base flavour we often associate with homey, satisfying meals.

Dried Oregano: Brings a hint of Mediterranean flair with its aromatic and slightly peppery taste. It adds freshness and helps balance out the richer, deeper umami ingredients like miso and tamari.

Miso Paste and Soy Sauce: These two bring deep, savoury umami and a rich, fermented saltiness that really boost the overall flavour of the burgers. They help tie all the ingredients together and add a lovely depth. If you’re gluten-free, simply swap soy sauce for tamari!

Black Beans: These protein- and fiber-packed legumes provide a hearty texture, help bind the ingredients, and add an earthy flavor. I use dry beans soaked overnight and cooked in the Instant Pot, but canned beans work too—just drain and rinse them.