Healthy & Special Diets > Plant-Based Protein Recipes > Grain-Based Protein Recipes > Buckwheat Recipes

Savory Vegan Buckwheat Burgers

These hearty vegan burgers are packed with protein and fiber, thanks to buckwheat groats, black beans, and a blend of flavorful spices. Perfect for a satisfying and healthy meal.

Prep Time
20 minutes
Cook Time
30 minutes
Servings
4
Ingredients
  • 1 cup Buckwheat groats
  • 2 cups Vegetable broth
  • 1 can (15 oz) Black beans, canned, rinsed and drained
  • 1/2 medium Onion, chopped
  • 2 cloves Garlic, minced
  • 1/2 cup Oats, rolled
  • 1 teaspoon Ground cumin
  • 1/2 teaspoon Chili powder
  • 1/4 teaspoon Smoked paprika
  • 1/2 teaspoon Salt
  • 1/4 teaspoon Black pepper
  • 2 tablespoons Olive oil
  • 4 Burger buns
  • Toppings of your choice

Cooking the Buckwheat

In a medium saucepan, combine the buckwheat groats and vegetable broth. Bring to a boil, then reduce heat and simmer for 20 minutes, or until the groats are tender and the liquid is absorbed. Let cool slightly.

Preparing the Burger Mixture

In a large bowl, mash the black beans with a fork or potato masher. Add the cooked buckwheat, chopped onion, minced garlic, rolled oats, cumin, chili powder, smoked paprika, salt, and pepper. Mix well until everything is combined.

Forming the Burgers

Divide the mixture into 4 equal portions. Shape each portion into a patty about 1 inch thick.

Cooking the Burgers

Heat the olive oil in a large skillet over medium heat. Add the burgers and cook for 5-7 minutes per side, or until golden brown and heated through. If you want to bake them, preheat oven to 375°F (190°C). Place the patties on a baking sheet lined with parchment paper and bake for 20-25 minutes, flipping halfway through.

Serving

Serve the buckwheat burgers on burger buns with your favorite toppings, such as lettuce, tomato, avocado, and vegan mayonnaise.

Nutrition Facts Estimated per 100g of product
Calories: Approximately 180
Protein: 8g
Fat: 5g
Carbohydrates: 25g
Fiber: 5g

Other Important Considerations for Nutrition
This recipe is a good source of plant-based protein and fiber, which are essential for a healthy diet. It is also naturally vegan and gluten-free (ensure your oats are certified gluten-free if needed). You can adjust the spices to your liking. Feel free to add other vegetables to the burger mixture, such as shredded carrots or zucchini, for added nutrients.

← Savory Turmeric Tofu Scramble Sesame Crusted Tofu with Peanut Sauce →

FAQ

  • Can I freeze these burgers?

    Yes, you can freeze these burgers after they are cooked. Let them cool completely, then wrap them individually in plastic wrap and store them in a freezer bag for up to 3 months. Reheat in the oven or microwave.
  • Can I make these burgers gluten-free?

    Yes, ensure that the rolled oats you use are certified gluten-free.
  • What can I use instead of black beans?

    You can substitute black beans with other beans, such as kidney beans or pinto beans.