Butternut Black Bean Burgers
User Reviews
4.9
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Prep Time
20 mins
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Cook Time
10 mins
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Total Time
30 mins
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Servings
4 servings
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Calories
243 kcal
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Course
Main Course
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Cuisine
American
Butternut Black Bean Burgers
Description
Butternut Black Bean Burgers combine black beans and pureed butternut squash as a base, giving the patties a creamy yet sturdy texture supported by rolled oats. Onions, celery, and garlic are sautéed to soften and followed by Italian seasoning blend, parsley, garlic powder, cayenne, salt, and olive oil to add layers of savory spiciness and umami. Ground flaxseed mixed with water or a large egg serves as a binder to hold the patties together.
The mixture is formed into tight patties for even cooking and structural integrity, and can be cooked by frying or baking. The finished burger pairs well with pepper jack cheese, fresh lettuce, spinach, and a spicy mayonnaise-based sauce. The recipe encourages flexibility with toppings and alternatives like vegan mayo or gluten-free buns.
Notes highlight the convenience of using canned butternut puree or making your own by roasting. The recipe is naturally vegetarian and can be adapted for vegan or gluten-free diets, providing a versatile and hearty plant-based burger option. Nutritional info focuses on the patties alone, with toppings customizable based on preference.
Ingredients
- 1 Flaxseed or 1 large egg, used as egg substitute
- 1 cup black beans mashed (refried black beans work too!)
- 1 cup butternut squash pureed
- ⅓ cup onion diced
- ⅓ cup celery diced
- 2 cloves garlic smashed and minced
- 1 TBSP olive oil or butter
- ¾ tsp Italian seasoning blend (I like salt-free Mrs. Dash)
- ½ tsp garlic powder
- ½ tsp parsley or fresh if you have it!, dried
- ¼ tsp salt
- ⅛ tsp cayenne pepper
- 1.5 cups rolled oats not instant, old-fashioned
THE TOPPINGS:
- 4 burger buns I used a bakery poppy seed onion bun - amazing!
- 4 lices pepper jack cheese
- romaine lettuce
- spinach fresh baby
- mayonnaise store-bought or homemade mixed with sriracha chili sauce
Instructions
- Whisk together 1 TBSP ground flax with 3 TBSP water and pop it in the fridge to set.
- Next mash black beans in a large bowl and set aside. Alternatively you can use refried black beans, I've made it both ways! Measure to ensure you have a cup and you're good to go.
- Add your butternut squash to the beans and set aside.
- Next saute onion, celery, and garlic in olive oil until tender and near-translucent, adding the minced garlic towards the end to prevent burning.
- Season the veggies with your Italian seasoning blend, salt, cayenne pepper, garlic powder, and parsley and stir to coat.
- Add the freshly sauteed veggies to your beans and squash and stir in your oats.
- Remove your flax egg from the fridge and add it to the bowl. (If using a regular egg instead you'll add it here)
- Stir to fully incorporate and roll mixture into four balls.
- For optimal burger shape, cup each ball in your hands and squeeze tightly, rotating as you gently, but firmly, press it into a disc. The idea is to pack all the veggie goodness into the patty shape.
- Giggles aside, pop your burgers onto a plate, cover with foil or cling wrap and refrigerate as you prep your buns [or lettuce wraps!] and toppings. This will give them a little while to set. You can even leave them overnight and cook them up the following day. I often make one after 15-30 minutes of chill time and cook up the rest the following day.
- Ready to eat?
- Pour a tablespoon or two of oil in a skillet and heat to medium-high, so the burgers sizzle when you add them to the pan!
- Cook for a few minutes on each side until you're left with a golden crust. and a warm center. Repeat for each burger, or cook two at once if you have a big enough pan! I'd skip crowding all four together just because they're a pain to flip when all up in eachother's business. A tip for perfectly shaped veggie burgers? While sizzling away in the skillet, I use my spatula to gently help form the sides into a perfect disc. Works like a charm!
- Slather your buns with sriracha mayo, pile them high with lettuce, spinach, pepper jack and top each with a yummy butternut burger. Enjoy!
Notes
- Canned or homemade pureed butternut squash can be used to save time.
- The patties are suitable for vegetarian, vegan, and gluten-free diets depending on choice of toppings and buns.
- Vegan mayo combined with sriracha makes a flavorful vegan sauce option.
- For gluten-free versions, use certified gluten-free oats and buns or wrap in lettuce.
- Consider roasting a whole butternut squash for multiple uses including these burgers.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 243 kcal
% Daily Value*
| Calories | 243kcal | 12% |
| Carbohydrates | 38g | 13% |
| Protein | 9g | 18% |
| Fat | 6g | 9% |
| Sodium | 157mg | 7% |
| Potassium | 447mg | 10% |
| Fiber | 8g | 32% |
| Sugar | 1g | 2% |
| Vitamin A | 3780IU | 76% |
| Vitamin C | 9.1mg | 10% |
| Calcium | 65mg | 7% |
| Iron | 2.7mg | 15% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.9
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