Spicy Black Bean Taco Burgers
User Reviews
5.0
3 reviews
Excellent
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Prep Time
20 mins
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Cook Time
20 mins
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Resting time:
1 hr
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Total Time
1 hr 35 mins
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Servings
6 servings
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Calories
282 kcal
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Course
Main Course
Spicy Black Bean Taco Burgers
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These flavorful gluten-free burgers taste like tacos, don't fall apart on the grill, and are not mushy in the middle!
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Ingredients
- 2 ½ cups cooked black beans (reserve the bean juice), divided
- 1 ½ cups oat flour use rolled oats if you're making your own flour
- 1 tablespoon ground chili powder
- 1 ½ teaspoon ground cumin
- ½ teaspoon ground chipotle chili powder
- ground sea salt to taste
- black pepper to taste
- 3 tablespoon reserved bean juice
- 1 cup fresh sweet corn approximately 1 ear, (thaw first if you use frozen)
- 1 large or 2 small jalapeno peppers seeded and finely chopped
- 1 small red onion finely chopped (2 onions if you want to slice and grill one for a topping)
- 1 red bell pepper cored, seeds removed, and finely chopped
- 2 garlic cloves minced
- 1 tablespoon vegetable oil plus more to brush on top of the burgers before cooking. This prevents the burgers from sticking to the grill or pan.
- toppings
- hamburger buns
- lettuce
- tomatoes
- guacamole
- fresh cilantro
- Grilled red onion
Instructions
- Preheat the oven to 350˚F (176˚C) and line a rimmed baking pan with parchment paper.
- Drain (reserve the bean juice) and rinse the beans and set aside.
- Spread the beans evenly on the parchment lined baking pan and bake for approximately 15 minutes, or until the beans begin to split and some of them have a crispy edge.
- In a small pan, toast (stir or shake the pan frequently to avoid scorching) the 1 tablespoon chili powder, 1 ½ teaspoon cumin, and ½ teaspoon chipotle chili powder on medium-high heat until they release their oils and become fragrant, approximately 2 minutes. Remove from heat.
- Grind the 1 ½ cups oats in a food processor. Use rolled oats only, not steel cut or instant. Make sure they’re certified gluten-free if you are avoiding gluten. Add 1 ½ cups (255 g) of the beans, the 3 tablespoon of bean juice, and the toasted spices to the food processor and grind until it forms a solid sticky ball. Approximately 1 minute.
- Heat a large cast-iron skillet or a non-stick skillet on medium-high heat and add the 1 tablespoon of oil. When the oil is hot, add the chopped onion, peppers, and corn. Cook for approximately 6 to 7 minutes, or until the onion and peppers soften. Stir frequently to avoid scorching. Add the garlic and cook for 2 minutes. Remove from the heat. NOTE: You can use water to cook the vegetables if you don't cook with oil. Start with about 3 tablespoon and continue adding by the tablespoon as the water evaporates.
- Scrape the bean mixture into a large bowl and add the remaining 1 cup (85 g) of solid beans and the corn and peppers (make sure they’re cool to the touch) and stir to combine. I use my hands to really get in there and make sure that the mixture is completely combined.
- Scoop out a heaping ⅓ cup (73 g) of the mixture and roll into a ball, then press into a patty. Repeat with the remaining bean mixture. (You should get between 6 to 8 patties with ⅓ cup (73 g). If you want larger or smaller patties, the amount will vary.) Refrigerate for at least an hour to allow the patties to set. This will help the burgers to stay together during the cooking process.
- Once the patties are set, heat a grill or a pan on medium heat. SEE NOTE. Lightly brush both sides of the burgers with vegetable oil. (This will prevent them from sticking to the grill.) Cook for approximately 5 to 7 minutes per side, or until they are lightly browned and heated through. For best results, cover the pan while they're cooking.
- Top with grilled onions, shredded lettuce, tomato slices, and guacamole. If you want to skip the bun, wrap it in a lettuce leaf instead of shredding the lettuce, or just eat it with a fork.
- Enjoy!
Notes
- NUTRITION DISCLAIMER
- If you want grilled onions on the burger (I highly recommend that you do), slice them into ⅓ (.84 cm) to ½ inch (1.3 cm) slices, brush with oil, and grill until they soften and the edges are browned.
Nutrition Information
Show Details
Serving
200g
Calories
282kcal
(14%)
Carbohydrates
46g
(15%)
Protein
12g
(24%)
Fat
6g
(9%)
Saturated Fat
3g
(15%)
Sodium
34mg
(1%)
Potassium
525mg
(15%)
Fiber
10g
(40%)
Sugar
3g
(6%)
Vitamin A
1158IU
(23%)
Vitamin C
31mg
(34%)
Calcium
51mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 282 kcal
% Daily Value*
| Serving | 200g | |
| Calories | 282kcal | 14% |
| Carbohydrates | 46g | 15% |
| Protein | 12g | 24% |
| Fat | 6g | 9% |
| Saturated Fat | 3g | 15% |
| Sodium | 34mg | 1% |
| Potassium | 525mg | 11% |
| Fiber | 10g | 40% |
| Sugar | 3g | 6% |
| Vitamin A | 1158IU | 23% |
| Vitamin C | 31mg | 34% |
| Calcium | 51mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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