Just because you’re vegetarian, doesn’t mean you can’t enjoy the pleasures of a burger. You must try out the Best Black Bean Burger recipe I’m about to share if you’re in search of a delicious homemade veggie burger that is easy to make and easy to polish off!
To Start:
Whip out your food processor. You’ll toss in the onion, garlic, seasonings (i.e. cumin, chili powder, cilantro and salsa), egg, cornmeal/or gluten free breadcrumbs, and 2.5 cups of the black beans. Blend the ingredients until you develop a chunky paste.
Pour the paste into a mixing bowl and then combine 1 more cup of cooked black beans. The whole black beans will add more texture to the burgers so you don’t want to mash them up!
Canned black beans that you strain and rinse work well, but I opted to cook up a pot of dry black beans and use them in this recipe. While canned beans are cheap as it is, buying a bag of dry beans costs $1 to $3 and makes about 7 cups of cooked beans! Here are instructions on cooking dry black beans at home.
Next Step to Black Bean Burgers:
It is time to make the black bean burger patties. With clean hands, grab a handful of the batter and form into a 3-inch by 1-inch patty. The whole batch should create about 10 burger patties. Place them aside.
Any burgers you don’t plan on eating right away you may freeze and cook for a later time. Just wrap the uncooked burger patty in plastic wrap and place in the freezer.
Next, add cooking oil to a large pan at medium-low heat. Cook each burger in the heated oil, about 5-minutes on each side.
Finishing Touches:
It is time to serve the burgers. I ate my burger on top of a salad with cucumbers, carrots, onions, radishes, avocado and some goat cheese crumbles (yum)! However, you may also try serving them on a whole grain bun or tortilla wrap.
Nutrition Facts
This recipe makes 10 burger patties.
Per burger: 149 calories, 23g carb, 7g protein, 4g fat, 6g fiber
Modifications:
I like to make my recipes acceptable to a range of different eating styles. Below are some tweaks to the recipe to make it comply with each of the following diets:
- Vegan-
- Remove the egg and replace it with 2 tablespoons of flax mixed with 3 tablespoons of water
- SCD–
- Beans are allowed once you are symptom free
- Remove the cornmeal and/or gluten free breadcrumbs and replace with 1/4 cup of almond flour
- Make sure the salsa is sugar-free
- GAPS Diet–
- Beans are allowed once you are symptom free
- Remove the cornmeal and/or gluten free breadcrumbs and replace with 1/4 cup of almond flour
- Make sure the salsa is sugar-free
- 3.5 cups of cooked black beans
- 1 cup chopped onion
- 1 tablespoons minced garlic
- 3 tablespoons chopped cilantro (or parsley)
- 1 large egg
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 cup of salsa
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup cornmeal or breadcrumbs
- 2 tablespoons oil
- In a food processor, blend together 2.5 cups of black beans with all of the ingredients except the oil until a chunky paste develops.
- Pour the paste into a mixing bowl, and then mix in 1 cup of whole black beans.
- Form the black bean burger patties with your hands, creating about 10 patties that are 3-inches in diameter. Set aside.*
- Add oil to a pan at medium-low heat. Heat the burger patties, about 5-6-minutes on each side.
- *If you do not plan on eating all of the burgers, wrap the uncooked patties in plastic-wrap and place in the freezer for later use.
- Per burger (1/10 of the recipe): 149 calories, 23g carb, 7g protein, 4g fat, 6g fiber
