This black bean burger recipe is easy to make and delicious to eat for lunch, dinner or even a hearty breakfast! Give yourself a pat on the back for making a meatless burger all from scratch and avoiding all the junk ingredients common in store-bought burgers.
The mighty black bean is the King of Beans for its incredible flavor and texture, and of course, its versatility. From Mexican to Cuban dishes to creamy dips and the highly coveted veggie burger, there are literally hundreds-if not thousands-of delicious uses for this plant-protein powerhouse.
Black beans contain about 15 grams of protein per serving, making them an excellent protein choice for vegans, vegetarians or meat-eaters looking for another good source of protein. You also get about 60 percent of your RDA for fiber per serving. Fiber is vital for healthy cholesterol levels and proper digestive function. Black beans also contain B vitamins, iron, manganese, phosphorous, copper and magnesium.
This recipe also includes oats–another excellent source of cholesterol-lowering fiber.
Whether making these for a summer cookout or in the dead of winter, you'll enjoy the delicate flavors, meaty-like texture and super healthy benefits of this delicious burger recipe.
Makes 8 burgers
Ingredients
2 cups cooked black beans
1/3 cup rolled oats
¼ cup celery, finely chopped
¼ cup carrots, finely chopped
2 tablespoons olive oil
1 tablespoon soy sauce
1 teaspoon sea salt
½ teaspoon red pepper flakes
½ teaspoon ground cumin
¼ cup water or veggie broth
Directions
In a medium sauce pan, sauté carrots and celery in one tablespoon of the olive oil over medium heat. Let cook about 5 minutes, stirring frequently. Add soy sauce, cumin, red chili flakes, salt and about ½ of the veggie broth or water. Stir well and remove from heat.
While veggies cook, mash your beans with a potato masher, or put about 2/3 of the beans into a blender. But be careful of over-blending. You don't want them to turn liquidy. Remove from blender and mix in the remaining whole beans for texture.
Grind oats in a blender or coffee grinder so they have a flour -like texture.
Combine all ingredients in a big bowl, mixing well. Add more liquid if you need. Texture should be thick like a drop-cookie dough consistency.
In a nonstick skillet heat the other tablespoon of olive oil over medium heat. Use your hands or a large spoon to scoop the burger mix into the pan, flattening and shaping into a patty.
Fry burgers on each side for about 3-5 minutes until golden brown.
Cooked burgers can be reheated on a barbecue or grill, but should always be cooked first in a pan.
Serve with your favorite fixings and enjoy!
All images: Jill Ettinger
