Easy Black Bean Burgers
User Reviews
3.9
Easy Black Bean Burgers
Description
This recipe starts with sautéing onions and garlic to soften their flavor, then mixing flaxseed soaked in water as an egg substitute to help bind the patty mixture. Rolled oats are first processed into oat flour, which adds structure and absorbs moisture. Half the black beans are pureed with the other ingredients, while the remaining beans are pulsed in to add texture rather than becoming completely smooth. Pepitas, corn, and fresh parsley contribute crunch and fresh notes, while tamari, ketchup, chili powder, and optional hot sauce and cayenne deliver a balanced savory and mildly spicy profile.
After combining, the mixture chills in the fridge for at least 30 minutes to firm up, which improves shaping and cooking. The mixture can be formed into round patties using measuring cups or by hand. Cooking can be done by pan-frying or grilling until browned and crisp on the outside while tender inside.
These burgers are designed as a satisfying vegetarian option with varied texture and flavor depth. They can be served on whole grain buns with standard burger toppings like lettuce, tomato, and avocado, making a hearty meal. The recipe emphasizes processing oats into flour for texture and chilling the mixture for ease of handling and patty consistency.
Ingredients
- 1/3 cup chopped yellow onion
- 1 clove garlic minced
- 1 teaspoon olive oil
- 1 Tablespoon Flaxseed plus 2 tablespoons water
- 1 cup rolled oats old fashioned
- 1 15 oz black beans drained and rinsed (divided, canned
- 1 teaspoon tamari sauce low sodium, or soy sauce
- 1 Tablespoon ketchup or tomato paste
- 2 Tablespoons Pepitas
- 1/3 cup corn or thawed frozen corn, fresh
- 1 Tablespoon chili powder
- 1/4 cup parsley fresh
- 1 teaspoon hot sauce optional
- cayenne pepper to taste (optional)
- whole grain burger buns
- Toppings of choice: lettuce, tomato, red onion, avocado, ketchup, mustard, etc.
Instructions
- Sauté the onions and garlic in olive oil for about 5 minutes, until the onions begin to soften. Remove from heat and let cool.
- Place flaxseed and water into a small bowl and whisk to combine. Set aside.
- Place oats in your food processor and process into oat flour. Then add remaining ingredients: half of the black beans, the garlic and onion mixture, the flaxseed egg, tamari, ketchup, pepitas, corn, chili powder, parsley, hot sauce and cayenne pepper into the food processor with the oats. Process until well mixed. Add remaining beans and pulse the machine until they’re combined into the mixture but not overly processed. You want a little texture.
- Place mixture in the fridge for 30 to 45 minutes to set up a bit, then shape into 5 patties. I used a 1 cup measuring cup to “cut” the burgers into a perfectly round shape. You can use a peanut butter jar lid or a large cookie cutter for this too. Or just use your hands if you’re not too concerned with the shape.
- To cook the burgers, spray a little cooking spray into a non-stick skillet over medium heat. Cook each patty for about 7 minutes on each side or until the inside of the burger is hot and the sides have turned golden brown.
- Serve on burger bun with toppings of choice. I like sliced red onion, lettuce, tomato, avocado and ketchup.
Notes
- Process rolled oats into oat flour before adding other ingredients to achieve the right burger texture.
- Chill the black bean burger mixture for 30–45 minutes before shaping to help it hold together when cooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 5burgers
Amount Per Serving
Calories 208 kcal
% Daily Value*
| Serving | 1burger | |
| Calories | 208kcal | 10% |
| Carbohydrates | 32g | 11% |
| Protein | 9g | 18% |
| Fat | 6g | 9% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 443mg | 18% |
| Potassium | 337mg | 7% |
| Fiber | 9g | 36% |
| Sugar | 3g | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
3.9
You'll Also Love
