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Black
Bean Recipes Vegan - MUSCLE-BUILDING BLACK BEAN & QUINOA VEGGIE BURGERS
These veggie burgers with 24.5 grams of protein are hearty, and hit the spot after an intense workout.
This
recipe has a macronutrient ratio that’s ideal for building muscle. If you’re really trying to put on
size, wash this down with a protein shake for good measure.
I
like to use turmeric (curcumin) in vegetarian recipes like this because it’s a powerful anti-inflammatory, and it can help muscle soreness.
Serves: 4
Ingredients:
·
1 (15
oz) can black beans, drained and rinsed
·
1 cup
dry quinoa
·
1
large egg, or vegan egg substitute
·
2
tsp coconut oil
·
3
cloves garlic, minced
·
1/2 tsp
sea salt
·
2
tbsp tomato paste
·
2/3
cup frozen corn
·
1/2 cup
cilantro, chopped
·
1
tsp cayenne (as needed, start with 1 tsp)
·
1
tbsp turmeric
·
1
tbsp black pepper (add to taste)
·
2
tsp ground cumin
·
1/2 cup
rolled oats
·
1/4
cup oat flour
·
2 tbsp
natural almond butter
·
4
tbsp pumpkin seeds
Instructions:
Place the quinoa in a small saucepan with 1 cup of water. Set
the saucepan over medium-high heat, and bring to a boil.
Reduce heat to low, cover the pan, and cook 10-15 minutes until
the water is absorbed and quinoa is cooked. Remove from heat. Note: this
step can be done ahead of time.
Heat the coconut oil in a small pan over medium heat, and add
the garlic. Add 1/4 teaspoon of sea salt, and sauté for 5-6 minutes.
Place the mixture into a large bowl.
Add black beans and almond butter to the bowl, and using a
potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, cilantro, turmeric, black
pepper, cayenne, cumin, pumpkin seeds, and remaining 1/4 teaspoon of sea salt.
Stir in the cooked quinoa, oats, and oat flour until well-mixed.
Form the mixture into four equal patties, compacting them
well. Place the patties on a baking sheet, cover them with plastic wrap, and
refrigerate for at least four hours or overnight.
When ready to eat, preheat the oven to 400 F, or heat a griddle
to medium-high heat. If baking, coat a baking sheet with coconut
oil, and place the patties on the sheet cook 10-12 minutes or until the
patties are golden brown and crispy. Carefully flip them over, and cook another
10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly
golden.
*For
added texture and healthy fats, serve patties with slices of avocado.
Nutrition
Information (per veggie burger):
·
454 calories
·
24.5 g protein
·
60.5 g carbohydrate
·
16.5 g fat
Nutrition
Information (3 slices of avocado):
·
48 calories
·
0.6 g protein
·
2.5 g carbohydrate
·
4.4 g fat
For
more ideas on black bean recipes vegan, watch this video - THE BEST VEGAN BEAN BURGERS.. high protein!
Black
Bean Recipes Vegan - VEGAN BLACK BEAN PROTEIN BROWNIES (GLUTEN-FREE)
Don’t let the black beans fool you, these brownies are decadent and delicious!
I’m
not big on sweets, but I love brownies…
…especially
when they’re moist, chewy, and not super-sweet.
If
you follow my recipe posts, you’ll notice a pattern: I like healthy vegan
desserts that double as post-workout snacks.
I
especially like this recipe because it uses black beans, a staple in my vegan diet as a bodybuilder. They are a great source of protein and fiber.
This is the only
black bean brownie recipe on the Web designed
for bodybuilders (that I know of).
You’re
only getting about four grams of protein per brownie, but that’s four grams of protein that wouldn’t usually be in this tasty
treat.
And
if you’re like me, you’ll probably eat two in one sitting. So, we’re looking at
eight grams of protein for your post-workout snack.
I
keep the sweetness down because I want this to taste somewhat healthy. If
needed, just dial up the coconut sugar, or add a tablespoon of peanut
butter. The main thing is to be sure to blend the beans thoroughly so
there’s no visible trace of the skin left.
Ingredients
·
1
cup drained and rinsed black beans
·
2
tbsp. vanilla cultured coconut milk yogurt
·
2
tbsp. organic vanilla soy or almond milk
·
1
scoop plant-based protein powder (I use Raw Protein – Real Raw Chocolate Cacao
by Garden of Life)
·
1
tbsp. coconut sugar
·
¼
cup vegan buttery spread, melted
·
⅓
teaspoon baking powder
Directions
Preheat
oven to 350 degrees. Line a 4×8 loaf pan with parchment paper; otherwise, the
brownies will not come out of the pan in one piece. You also will need the
overhang to remove them from the pan.
Puree
the black beans with the almond milk and yogurt using a blender. Be sure to
stop a few times to scrape down the sides, making sure all the bean skins are
mixed in.
Transfer
the bean mixture to a bowl, and add the melted vegan buttery spread, coconut
sugar, plant-based protein powder, and baking powder.
Stir
well. Stir well. Stir well.
Spoon
batter into the loaf pan, and smooth it out with the back of a spoon.
Bake
at 350 degrees for about 30 minutes. They will seem quite small at first, but
they will firm up and grow a little as they cool. These are dense fudge-like
brownies, not cake-like brownies.
Allow
to cool completely before transferring to a cutting board, and slice into eight
pieces.
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian
Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising its
progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian
Bodybuilding System claims “I know a plant-based diet is good for
athletes and bodybuilders, and I have results to prove it.”
To
find out more, visit the website at V3 Bodybuilding –
Black Bean Recipes Vegan
