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Meatless Monday Snack : Wasabi Black Bean Bites [Vegan, Gluten-Free]


Did anyone else spend most of the weekend on the couch watching Halloween movies? Us too.

We did accomplish a few things somewhere in between Jason Takes Manhattan and The Revenge of Michael Myers. We perfected our granola bars, which you can find here. We pieced together our Halloween costumes [and wore them around the apartment for a few hours.] We made a lot of stovetop popcorn. And we got the itch for some black bean burgs.

When the craving for a black bean burger strikes, you answer it. We usually use bread crumbs in our recipe, but we were fresh out… and the granola bars pretty much maxed out our grocery store tolerance for the weekend. So it was Clark to the rescue with his usual ingenuity. Thanks to him and some Wasabi Edamame, we’ve added a new recipe to our arsenal.

This is a simple, quick snack that packs a solid nutritional punch. Less than 90 calories per bite and 6 grams of protein each. Make a batch ahead of time [or maybe a double batch] for an on-the-go snack; they’re just as tasty later on. Oh, and don’t fear the wasabi. I’m usually a weenie when it comes to spicy foods, but I had no problem inhaling these bad boys.

Ingredients [makes around 9 bites]

Edamame “Bread Crumbs”

1/2 c. Wasabi Edamame

1 garlic clove

1 t. ground ginger

1/2 t. garlic salt

1/2 t. sea salt

1/4 t. black pepper

Black Bean Mixture

1 can of black beans

2 T. Tamari

1 T. olive oil

2 t. lemon juice


Spray a muffin tin lightly with olive oil.

Drain and rinse one can of black beans.

Empty beans into a medium sized bowl.

Preheat oven to 400°.

Add all of the “breading” ingredients to a food processor.

Pulse the food processor until the mixture is combined and smooth. It should look something like this:

Mash black beans until they are smooth. Then add 2 T. Tamari.

Once black beans are smooth, add edamame breading and mix together.

Make the mixture into patties. We used a 2 tablespoon scoop for ours because we wanted them to be snacks, but you could easily convert these into burger sized patties. Just form them into larger patties and bake them on a cookie sheet [you’ll still need to spray the pan to keep them from sticking].

A muffin pan worked perfectly for these. We ended up with 9 scrumptious bites.

Bake for 16 minutes and remove them from the oven. If you make your patties larger, just remove them at the halfway point, flip them, and return them to the oven.

They don’t look much different from their pre-oven state, but they sure taste good. We dipped ours in stoneground mustard for an added kick.

What do you think?

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