Description
This Epic Black Bean Burger recipe creates a flavorful and satisfying vegetarian burger. Packed with protein and fiber, these patties are hearty, moist, and hold their shape when cooked. They are versatile and can be grilled, baked, or pan-seared, making them a perfect base for your favorite toppings.
Ingredients
- 1 can (15 oz) black beans, drained and rinsed
- ½ cup breadcrumbs or oat flour
- ¼ cup finely chopped onion
- 2 cloves garlic, minced
- 1 egg
- 1 tablespoon tomato paste or ketchup
- 1 teaspoon ground cumin
- ½ teaspoon smoked paprika
- Salt and black pepper to taste
- 1 tablespoon olive oil (for cooking)
- Optional for Serving: Burger buns, lettuce, tomato, avocado, red onion, sauce of choice
Instructions
- Mash the black beans in a large bowl using a fork or potato masher until mostly smooth, leaving some chunks for texture.
- Add the breadcrumbs or oat flour, chopped onion, minced garlic, egg, tomato paste, cumin, smoked paprika, salt, and pepper to the mashed beans.
- Mix all ingredients thoroughly until a cohesive mixture forms.
- Divide the mixture into four equal portions and shape each portion into a burger patty.
- Place the patties on a plate or tray lined with parchment paper and chill in the refrigerator for at least 20 minutes to firm up.
- Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Gently place the chilled patties in the hot skillet and cook for 4 to 5 minutes on each side, until golden brown and heated through.
- Serve the Epic Black Bean Burgers on buns with your desired toppings.
Notes
- For a vegan version, replace the egg with a flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water, rested for 5 minutes).
- Patties can be baked at 375°F (190°C) for 20 minutes, flipping halfway through.
- If the mixture is too wet, add more breadcrumbs a tablespoon at a time.
- Leftover patties can be stored in the refrigerator for up to 3 days or frozen for longer storage. Cook from frozen, adding a few extra minutes.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Pan-searing, Baking, Grilling
- Cuisine: American
Nutrition
- Serving Size: 1 patty
- Calories: Approx. 200-250 (will vary based on toppings)
- Sugar: Approx. 3-5g
- Sodium: Approx. 300-400mg
- Fat: Approx. 5-8g
- Saturated Fat: Approx. 1-2g
- Unsaturated Fat: Approx. 4-6g
- Trans Fat: 0g
- Carbohydrates: Approx. 30-35g
- Fiber: Approx. 8-10g
- Protein: Approx. 10-12g
- Cholesterol: Approx. 40-50mg
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