These black eyed bean burgers are great for gut health, weight loss, and anyone looking for MTHFR diet recipes. The black eyed bean burger recipe with mushrooms is savory, filling, and the perfect black eyed bean patties to enjoy on its own or as a veggie burger in a bun with your favorite burger toppings.
The bean burgers are spiced with sage and tarragon, which are culinary herbs with unique gut-promoting properties. I formulated this black eyed bean burger for myself to include my top superfoods for gut health recommended by the Viome gut test.
After going on IV antibiotics plus a ten-day round of antibiotics after my labor, I knew my gut would need some repair to promote the growth of beneficial bacteria with gut-loving foods. Plus, I started to feel very bloated, which was a new symptom after the antibiotics.
I love the Viome gut test as it includes both dietary and supplement recommendations to improve your total microbiome score. It was shocking to see that my active microbial diversity after antibiotics was 15 out of 100. Antibiotics effectively prevent and get rid of infections, but they also decimate your healthy gut bacteria!
Black eyed beans, sunflower seeds, mushrooms, sage, and tarragon were all my top superfoods for gut health.
The black-eyed beans were listed as a superfood for me due to them being high in folate. I found this interesting because I also have an MTHFR gene mutation. I had never cooked black eyed beans before and was surprised to learn that they are an excellent source of folate, among many other nutrients.
Tarragon and sage seemed like the perfect spices for making black-eyed bean patties, so I thought I might as well try making a veggie burger formulated for me! If you are like me and want to improve your gut health, have the MTHFR gene, or follow an MTHFR diet for weight loss, then this recipe is for you!
Benefits of black eyed beans and mushrooms for MTHFR
Eating black eyed beans and mushrooms is excellent for MTHFR dietary recommendations as the two nutrients required for the MTHFR gene to function are folate and vitamin B2. Black eyed beans are high in folate, and mushrooms are a great source of vitamin B2.
Not to mention black beans and mushrooms are a fantastic source of fiber for weight loss, blood sugar control, and gut health! If you are on an MTHFR diet for weight loss, these black eyed bean burgers are for you.
During my pregnancy, I was diagnosed with mild gestational diabetes that I controlled through diet. I had a very healthy perfect size baby and lost the baby weight within a week. I eat a primarily plant-based diet high in fiber and low in saturated fat.
Recently I retook the glucose tolerance test and passed it with flying colors. The recipes you find on my website are formulated for my readers to help with gut issues and weight loss. They are also the foods I eat.
Beans and mushrooms are some of the top foods to lower blood sugar levels, along with leafy green vegetables, which are excellent folate sources for MTHFR.
Benefits of these black eyed bean burgers for gut health
Sage contains flavonoids that balance the microbiome, encourage the growth of beneficial probiotic species, and inhibit the growth of harmful pathogenic bacteria. The polyphenols in sage also help to decrease inflammation.
Sunflower seeds contain thiamine (vitamin B1) which supports the neurological system. Gut microbes use thiamine to make more thiamine.
Tarragon contains the bioflavonoid apigenin, which promotes the diversity of your microbiome and modulates the stress and immune response.
White mushroom contains the fiber beta-glucan for gut health, which is converted into butyrate by microbes in the gut. Mushrooms were recommended for me to help improve my bile acid metabolism score.
Tips for making black eyed bean burgers
The best way to prepare black eyed beans for optimal nutrition and gut health is to soak the beans before cooking for 12 hours. I used a pressure cooker to cook the beans from scratch, but you can also use canned black eyed beans. However, I had to source the black eyed beans from the health food store.
This post is all about how to cook beans from scratch using a pressure cooker.
The recipe yields approximately 16 black eyed bean patties, so freeze the leftovers or cut the recipe in half to make a smaller batch. I freeze the extra black bean burger patties and pull them out as needed before cooking.
You will need a high-speed blender or food processor to grind the sunflower seeds and oats. The Vitamix and optimum 900 blender are my top recommendations. It is so worth investing in a good blender.
I hope you enjoy these black eyed bean patties as much as I do and also be sure to check out these black bean quinoa veggie burgers!
Black Eyed Bean Burgers
Equipment
- frying pan
- High speed blender
- Mixing bowl
Ingredients
- 1 cup green onion
- 4 cups button mushrooms
- 4 cups cooked or canned black eyed beans
- 2 cups sunflower seeds
- 1 cup rolled oats
- 1 cup oat flour
- 1 tbsp tarragon
- 1 tbsp sage
- ⅓ cup tamari
- 1 tbsp olive oil
Instructions
- Dice green onion and mushroom then saute in a pan with olive oil for 20 minutes.
- Roast sunflower seeds in a dry pan over medium heat for 10 minutes, stirring frequently.
- Mash 4 cups of cooked or canned black eyed beans using your hands in a large mixing bowl.
- Grind 1 cup of oats into a flour in a high speed blender or food processor. Add to the mixing bowl.
- Grind toasted sunflower seeds in a high speed blender then add to the main mixing bowl.
- Combine all ingredients into the mixing bowl then mush together using your hands. Form into burger patties.
Notes
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