A Black Bean Burger is a delicious, healthy, and satisfying plant-based alternative to traditional beef burgers. Packed with protein, fiber, and flavor, these burgers are perfect for a weeknight dinner or a weekend BBQ. Here’s a simple recipe to make them from scratch:
Ingredients:
- 2 cans (15 oz each) black beans, drained and rinsed (or about 3 cups cooked black beans)
- 1/2 cup breadcrumbs (use gluten-free if needed)
- 1/4 cup finely chopped onion
- 2 cloves garlic, minced
- 1/4 cup grated carrot (optional, for added moisture and nutrition)
- 2 tablespoons ground flaxseed (mixed with 6 tablespoons water to create a “flax egg”)
- 1 tablespoon soy sauce (or tamari for gluten-free)
- 1 teaspoon ground cumin
- 1/2 teaspoon paprika (smoked paprika works well)
- 1/4 teaspoon ground black pepper
- Salt, to taste
- 1-2 tablespoons olive oil (for cooking)
Optional Toppings and Buns:
- Burger buns (gluten-free if needed)
- Lettuce
- Sliced tomato
- Sliced onion
- Avocado
- Vegan mayo, ketchup, or mustard
Instructions:
1. Prepare the Flax Egg:
- In a small bowl, combine the ground flaxseed with 6 tablespoons of water. Stir well and let it sit for about 5 minutes until it thickens and forms a gel-like consistency.
2. Mash the Black Beans:
- In a large bowl, mash the black beans using a fork or potato masher, leaving some chunks for texture (don’t mash them completely smooth).
3. Mix the Ingredients:
- Add the breadcrumbs, chopped onion, minced garlic, grated carrot (if using), soy sauce, cumin, paprika, ground black pepper, and salt to the mashed black beans. Stir to combine.
- Add the flax egg mixture to the bowl and mix well. If the mixture feels too wet, add a little more breadcrumbs to help bind it together. If it’s too dry, add a little water, one tablespoon at a time.
4. Form the Patties:
- Divide the mixture into 4-6 portions (depending on how big you want your burgers).
- Shape each portion into a patty by pressing it together with your hands. If the mixture is too sticky, wet your hands slightly to make it easier to handle.
5. Cook the Patties:
- Heat 1-2 tablespoons of olive oil in a large skillet over medium heat.
- Once the oil is hot, add the patties to the skillet. Cook for 4-5 minutes on each side, until golden brown and crispy. Be careful when flipping the patties, as they can be delicate.
6. Assemble the Burgers:
- Toast your burger buns, if desired.
- Place the cooked black bean patty on the bottom half of the bun and add your favorite toppings (lettuce, tomato, onion, avocado, etc.).
- Top with the other half of the bun and serve!
Tips:
- Binding the Patties: If you find that the patties are falling apart, you can add more breadcrumbs or use a small amount of mashed sweet potato or cooked quinoa to help hold them together.
- Baking Option: If you prefer, you can bake the patties at 375°F (190°C) on a lined baking sheet for 20-25 minutes, flipping halfway through, until golden and firm.
- Make-Ahead: The mixture can be made ahead of time and stored in the fridge for up to 2 days, or you can freeze uncooked patties for later use.
These Black Bean Burgers are hearty, flavorful, and perfect for customizing with your favorite toppings. Enjoy them with a side of sweet potato fries or a fresh salad!
