Description
This Epic Black Bean Burger recipe offers a delicious and hearty alternative to traditional beef burgers. Packed with black beans, spices, and wholesome ingredients, these burgers are easy to prepare and perfect for a healthy, satisfying meal. Ideal for both omnivores and vegans (with a simple flaxseed substitution), these black bean patties are pan-cooked to a crispy golden brown and served on whole grain or gluten-free buns with fresh toppings.
Ingredients
Scale
Main Ingredients
- 1 can (15 oz) black beans, drained and rinsed
- 1/2 cup whole wheat breadcrumbs
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 tsp cumin
- 1 tsp chili powder
- 1 large egg (or 1 tbsp flaxseed meal mixed with 3 tbsp water for a vegan option)
- Salt and pepper to taste
Buns and Toppings
- 4 whole grain or gluten-free burger buns
- Lettuce leaves
- Tomato slices
- Avocado slices
Instructions
- Mash the Beans: In a large bowl, lightly mash the black beans with a fork, leaving some texture for the patty.
- Sauté Onions: Heat olive oil in a skillet over medium heat and sauté the chopped onions until golden brown and fragrant, about 5 minutes.
- Mix Ingredients: Stir in the cumin and chili powder into the onions. Add the mashed black beans, breadcrumbs, minced garlic, salt, pepper, and the egg or flaxseed mixture. Mix thoroughly to combine all ingredients well.
- Form Patties: Shape the mixture into four equal-sized patties about half an inch thick.
- Cook Patties: Preheat a grill or skillet over medium-high heat. Cook each patty for 5-6 minutes on each side, until they develop a crisp, golden-brown crust and are heated through.
- Assemble Burgers: Place each cooked patty on a whole grain or gluten-free bun. Add desired toppings such as lettuce, tomato slices, and avocado. Serve immediately while warm.
Notes
- For a vegan version, substitute the egg with flaxseed meal mixed with water as indicated.
- Make sure not to over-mash the beans to maintain a good texture in the patties.
- Whole wheat breadcrumbs add fiber, but gluten-free versions can be used for gluten-sensitive diets.
- Adjust spices according to taste for more or less heat.
- Extra olive oil may be needed for sautéing the onions and cooking the patties to prevent sticking.
