This Healthy Black Bean Burger is a tasty and filling option that everyone will love. Made with black beans, spices, and veggies, it’s both nutritious and delicious!
Who knew plant-based burgers could be so good? They won’t fall apart on you, and they’re perfect for a backyard BBQ or a cozy dinner at home. Trust me, you’ll want seconds!
I love topping mine with fresh avocado and a splash of lime juice. It’s a simple way to make it even more refreshing. Plus, they are super easy to whip up during a busy weeknight!
Key Ingredients & Substitutions
Black Beans: These are the star of the show! Canned black beans work great, but you can also use cooked dried beans. If you’re looking for a different flavor, white beans like cannellini can substitute as well.
Sweet Bell Pepper: Green bell pepper adds a nice crunch and flavor. If you prefer something sweeter, try using red or yellow bell pepper instead. For a kick, jalapeño can be an exciting swap!
Onion: Yellow onion is my go-to for its balance of sweetness and bite. You could use red onion for a sharper flavor, or even shallots if you like a milder taste. If you’re avoiding onions, just skip them or add some finely chopped carrots instead.
Egg: This acts as a binder. If you want a vegan option, use a flaxseed egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water) or unsweetened applesauce.
Breadcrumbs: Regular breadcrumbs help bind the burgers. For a gluten-free version, use oats or gluten-free breadcrumbs. I prefer using panko breadcrumbs for their crunchy texture.
How Do I Ensure My Black Bean Burgers Hold Together?
To keep your patties from falling apart, the texture and binding agent are key. Here are some tips:
- Don’t over-mash the beans; leave some whole for texture.
- Make sure you mix the ingredients well. The egg and breadcrumbs are essential for binding.
- Shape the patties firmly, and if they feel too wet, add more breadcrumbs gradually.
- Chill the patties for 30 minutes before cooking; this helps them firm up.
With these tips, your burgers will come out perfectly! Enjoy making these healthy and delicious black bean burgers.
How to Make a Healthy Black Bean Burger
Ingredients You’ll Need:
- 1 (15-ounce) can black beans, drained and rinsed
- 1/2 green bell pepper, finely chopped
- 1/2 onion, finely chopped
- 3 cloves garlic, minced
- 1 egg
- 1 tablespoon chili powder
- 1 tablespoon cumin
- 1 teaspoon Thai chili sauce or hot sauce (optional)
- 1/2 cup bread crumbs (or use oats for gluten-free)
- 4 whole wheat hamburger buns
- Leafy lettuce leaves
- 4 slices of cheese (optional, e.g., pepper jack or cheddar)
- 1/2 cup guacamole or sliced avocado
- Sliced pickled jalapeños (optional)
- Olive oil or cooking spray for cooking
How Much Time Will You Need?
This recipe takes about 15 minutes of prep time and about 15 minutes to cook, for a total of 30 minutes. You’ll mix the ingredients, form the patties, and cook them until golden brown. Quick and satisfying!
Step-by-Step Instructions:
1. Prepare the Black Beans:
In a medium bowl, take the drained and rinsed black beans and mash them with a fork or potato masher until they are mostly smooth, but still retain some texture. This gives your burger a nice bite!
2. Mix in the Vegetables:
Stir in the finely chopped green bell pepper, onion, and minced garlic into the mashed beans. This will add flavor and nutrition to your burgers!
3. Combine the Egg and Spices:
In a small bowl, whisk together the egg, chili powder, cumin, and optional hot sauce. This mixture will help bind everything together.
4. Form the Mixture:
Pour the egg mixture over the bean mixture. Add the bread crumbs and mix well until everything holds together nicely. If it’s too wet, you can add more bread crumbs until you achieve a sticky consistency.
5. Shape the Patties:
Using your hands, form the mixture into 4 patties, about 3/4-inch thick. Make sure to compact them well so they don’t fall apart during cooking.
6. Cook the Patties:
Heat a large skillet over medium heat. Lightly coat with olive oil or cooking spray. Place the burger patties in the skillet and cook for about 6-7 minutes on each side until they are golden brown and heated through.
7. Add the Cheese:
If you’re using cheese, place a slice on top of each patty during the last few minutes of cooking so it can melt nicely.
8. Toast the Buns:
While the patties are cooking, toast the whole wheat buns lightly in a toaster or a separate pan until golden brown.
9. Assemble the Burgers:
To put it all together, place a leafy lettuce leaf on the bottom bun, add the black bean patty with melted cheese, top with guacamole or slices of avocado, add pickled jalapeños if desired, and finally, top with the other half of the bun.
10. Serve and Enjoy:
Your healthy black bean burgers are ready to be served! Pair them with your favorite sides like sweet potato fries or a fresh salad for a complete meal.
Enjoy a flavorful and nutritious black bean burger that the whole family will love!
Frequently Asked Questions (FAQ)
Can I make these burgers vegan?
Absolutely! To make the black bean burgers vegan, simply replace the egg with a flaxseed egg. Mix 1 tablespoon of ground flaxseed with 2.5 tablespoons of water, let it sit for about 5 minutes until it thickens, and then use it just like you would the regular egg in the recipe.
How do I store leftover black bean burgers?
Store any leftover patties in an airtight container in the fridge for up to 3 days. You can easily reheat them in a skillet over medium heat for a few minutes on each side or in the microwave until warmed through.
Can I freeze these black bean burgers for later use?
Yes, you can freeze the uncooked or cooked patties! For uncooked patties, place them on a baking sheet lined with parchment paper and freeze until solid, then transfer them to a freezer-safe container or bag. They will keep in the freezer for up to 3 months. Just cook them directly from frozen, adding a few extra minutes to the cooking time.
What can I use instead of breadcrumbs?
If you’re looking for a gluten-free option, you can substitute breadcrumbs with rolled oats or ground oats. Additionally, crushed corn chips or quinoa can work well and add a unique flavor and texture to your burgers!
