# @itslouwoods on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/C7Y4Wp-IcHb
- **Gondola URL:** https://gondola.cc/posts/75804485-itslouwoods-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/7384bde4ca.jpg
- **Posted:** 2024-05-25T10:57:00.000+00:00
- **Account Owner:** Lou Woods (@itslouwoods) — https://gondola.cc/itslouwoods

## Caption

Black bean and Mushroom burgers 🍔🌱

💛 Ingredients:
(Makes 4 burgers) 
1 Tin of black beans
1 Flax egg
1 small brown onion
2 tbl spoons of soy sauce
Tbl spoon apple cider vinegar
Big Tsp yeast extract (or marmite - aldi do a gluten free version)
1/2tsp salt 
1/2 tsp pepper 
Tsp smoked paprika 
Tsp Garlic powder
½ tsp onion powder
400g Mushrooms
 1 & ½ cups of Breadcrumbs
Handful of coriander & parsley leaves

👉🏻 Simple Healthier burger sauce: 
Serves 4 - adjust as necessary 
3 tbl spoons of yoghurt 
1-2 Tbl soons of chopped gherkin (depending on preference i prefer 2)
Tsp of tom puree 
Tsp of Dijon mustard 
Squeeze of lemon
Tsp milled flaxseed (optional but adds extra health)
METHOD: Mix together and enjoy!

💛 Method: 
1 - Soften the onions and mushrooms in a pan with the soy sauce
2 - Once soft add your garlic and tsp of yeast extract or marmite and cook for 5 mins 
3 - Add your spices & vinegar, give a good mix and cook for a few more minutes until there is little liquid left.
4 - Drain rinse and dry your black beans then add the black beans, onion & mushroom mix, breadcrumbs, coriander, salt and pepper and blend together.
4 - Ensure the mixture is firm, if you think it is too wet you can add more breadcrumbs then refrigerate mixture for at least an hour.
5 - After an hour or more take out the fridge and form into patties. You can stack them by using a small piece of parchment paper in between each. Place in the freezer for at least an hour, this will help them keep their form whilst cooking. 
6 - TWO options:
 Airfry: Coat with a little cooking oil, and cook for 12 mins on 180 then 15 minutes on 20 
  Pan fry: on medium to high for around 12 - 15 minutes each side or until you get that nice almost crispy outing.
 BBQ: Coat with a little cooking oil or spray and cook for at least 8 minutes each side, get that outer coating nice and crispy.
7 - Add your toppings, Serve as a classic burger or try your own twist! I hope you love this one!

You can find the link for burger patty gadget in my Bio - the_loulife (not an AD just love it!)

 #plantbasedburger #recipeoftheday #plantbasedfood #networkingfoodies #food #foodporn #foodprnshare #foodie

## Stats

- **Views:** 0
- **Likes:** 340
- **Shares:** 0
- **Comments:** 47

## Tags

networkingfoodies, plantbasedfood, food, foodprnshare, plantbasedburger, foodporn, recipeoftheday, foodie

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