Do you remember chia pets? Those little animals that you spread seeds on and watered until they grew a green afro? Well, it turns out, that those little seeds are among some of the most nutritious foods on the planet! 

Chia Seeds

Vegans will tell you, chia seeds are super versatile too and can be used as an egg replacement in many recipes. They absorb 27 times their weight in liquid and turn into more of a syrup or eggy consistency. 

Chia Nutrition

Eggs contain lots of essential nutrients but chia seeds may even be considered more nutritious. Not only do they contain significant shares of your daily calcium, magnesium and iron they are also packed with omega 3 fatty acids which people usually eat fish to get or take supplements to get. They also are a good source of protein and carbohydrates! I know these days, carbohydrate is a dirty word but consider this, you absolutely cannot burn body fat without ingesting carbs. They are an essential source of energy to the human body. The trick is finding the right carbohydrates. A serving of chia seeds contains 12 grams of carbohydrates and 10 grams of fiber! That’s 40% of your daily fiber in 1 oz of chia seeds. That is just unheard of. Among the list of amazing benefits of eating fiber there lies the fact that it reduces your appetite, controls your blood sugar levels and keeps you regular. High fiber food takes longer to digest and sticks with you longer. Wouldn’t we all love our food to do double duty like this!

chia

These black bean burgers are a delicious vegan alternative to a traditional beef burger and I crave them! They are crunchy, creamy delicious goodness that children will love too! Charlie ate them right up!

chia

 

 

Vegan Chia Black Bean Burgers with Sriracha Mayonnaise
Serves 4
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Prep Time
20 min
Cook Time
12 min
Total Time
32 min
Prep Time
20 min
Cook Time
12 min
Total Time
32 min
936 calories
86 g
1 g
57 g
22 g
8 g
375 g
1963 g
14 g
0 g
48 g
Nutrition Facts
Serving Size
375g
Servings
4
Amount Per Serving
Calories 936
Calories from Fat 507
% Daily Value *
Total Fat 57g
88%
Saturated Fat 8g
41%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 40g
Cholesterol 1mg
0%
Sodium 1963mg
82%
Total Carbohydrates 86g
29%
Dietary Fiber 17g
66%
Sugars 14g
Protein 22g
Vitamin A
4%
Vitamin C
7%
Calcium
21%
Iron
28%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 Tablespoon chia seeds
  2. 3 Tablespoons of water
  3. 1 yellow onion, chopped
  4. 1 Tablespoons of garlic
  5. 2 15 oz cans of black beans
  6. 2 Tablespoons fresh cilantro
  7. 2 teaspoons fresh parsley
  8. 1/2 teaspoon red pepper
  9. 1/2 cup bread crumbs
  10. salt and pepper to taste
  11. 4 whole wheat buns (I use sandwich thins)
To Make the Mayo
  1. 1 Tablespoon chia seeds
  2. 3 Tablespoons of water
  3. 1 cup coconut yogurt
  4. 1 cup olive oil
  5. 1 Tablespoon apple cider vinegar
  6. 1 teaspoon dijon mustard
  7. 1 Tablespoon kosher salt
Instructions
  1. In separate containers mix your chia seeds and water together for the burgers and the mayo. Let them sit in the fridge for at least 10 minutes.
  2. Coarsely chop the onion and place in blender with garlic. blend until finely chopped. Add one can of rinsed black beans, cilantro, parsley and chia egg and pulse until combined.
  3. Transfer to a bowl and add additional can of black beans (rinsed and drained), bread crumbs, red pepper and salt and pepper. Form into 4 patties and cook on the grill for about 12 minutes, flipping halfway. You should get a nice crunchy crust on the outside. Heat buns on grill until crunchy.
For The Mayo
  1. Mix all the ingredients together in a blender until well incorporated. Top your burgers and enjoy!
Notes
  1. I store my Sriracha Mayo in a mason jar for up to a week in the fridge and use it on all kinds of other recipes as well!
beta
calories
936
fat
57g
protein
22g
carbs
86g
more
Motion Mom http://www.motionmom.com/
Enjoy these on one of these perfect weather spring days out on the porch! We’ll be making them regularly as the weather gets nicer and nicer!