This Healthy Black Bean Burger is packed with tasty black beans, spices, and veggies. It’s a fun and filling option for lunch or dinner that even meat lovers will enjoy!
Plus, making these burgers is super easy! I love how you can customize them with your favorite toppings, like avocado or fresh salsa. Yum! 🌮
Key Ingredients & Substitutions
Black Beans: The star of this burger! Canned black beans are convenient, but you could use cooked dried beans if you prefer. Just make sure they’re well-mashed for the right texture.
Green Bell Pepper: This adds crunch and flavor. If you want a milder taste, try yellow or orange bell peppers instead. For a spicier kick, use jalapeños!
Onion: I love using yellow onions for their sweetness, but red onions work well too. If you’re avoiding onions, you can skip them or use a dash of onion powder.
Egg: It helps bind the ingredients. If you’re vegan or allergic, try using a flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water) as a substitute!
Bread Crumbs: Whole wheat is best, but you can use gluten-free breadcrumbs if needed. Oats can also work well for a healthier option if you’re out of breadcrumbs.
How Do I Ensure My Black Bean Patties Hold Together?
Keeping your patties intact can be tricky! Here are some essential tips:
- Make sure to mash the black beans well, leaving some texture but not too lumpy.
- If your mixture feels too wet, add more breadcrumbs gradually until it holds together.
- Chill your formed patties in the fridge for about 30 minutes before cooking to help them firm up.
By following these tips, you’ll get burgers that are delicious and easy to handle!
How to Make a Healthy Black Bean Burger
Ingredients You’ll Need:
For the Burger:
- 1 (15-ounce) can black beans, drained and rinsed
- 1/2 green bell pepper, finely chopped
- 1/2 cup onion, finely chopped
- 3 cloves garlic, minced
- 1 large egg
- 1 tablespoon chili powder
- 1 tablespoon cumin
- 1 teaspoon Thai chili sauce or hot sauce (optional for heat)
- 1/2 cup bread crumbs (whole wheat preferred)
- 1/4 cup chopped fresh cilantro (optional)
- Salt and pepper, to taste
- Olive oil or cooking spray (for pan)
- Whole wheat burger buns
For Toppings:
- Lettuce
- Tomato
- Sliced cheese
- Grilled onions
- Guacamole
- Ketchup
- Mustard
- Your favorite toppings!
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare and an additional 15-20 minutes to cook the burgers. You’ll spend a bit of time mixing the ingredients and forming the patties, and then it’s just a matter of frying them up! Quick and delicious!
Step-by-Step Instructions:
1. Prepare the Black Beans:
In a medium bowl, take your drained black beans and mash them with a fork until they’re almost smooth but still have some texture. This helps give the burgers a nice bite!
2. Mix in the Vegetables:
Add the finely chopped green bell pepper, onion, and minced garlic to your mashed beans. Stir everything together well, making sure the veggies are evenly mixed in.
3. Combine with Egg and Spices:
In a separate small bowl, lightly whisk the egg. Then, add in the chili powder, cumin, hot sauce (if you like it spicy), and a pinch of salt and pepper. Mix well and pour this into the bean mixture. This will help bind everything together.
4. Add Breadcrumbs and Cilantro:
Add the bread crumbs and fresh cilantro (if you’re using it) to the mixture. Stir until everything is combined. If the mixture feels too wet, sprinkle in a little more bread crumbs until it holds together nicely.
5. Form the Patties:
Now, divide the mixture into 4 equal portions and shape each portion into a patty that’s about 3/4 inch thick. This helps ensure they cook evenly.
6. Cook the Patties:
Heat a non-stick skillet or grill pan over medium heat and lightly coat it with olive oil or cooking spray. Cook the patties for about 6-8 minutes on each side until they’re golden brown and cooked through. If you want cheese on top, add it during the last couple minutes of cooking so it melts nicely!
7. Toast the Buns:
While the patties are cooking, lightly toast your whole wheat burger buns. This adds a nice crunch and helps keep them from getting soggy!
8. Assemble Your Burger:
On the bottom bun, layer some fresh lettuce, place your black bean patty on top, and pile on your favorite toppings like grilled onions, avocado, tomatoes, and any condiments you love.
9. Serve and Enjoy:
Serve your delicious, healthy black bean burgers right away. Enjoy a nutrient-packed meal that’s full of flavor!
This recipe yields 4 satisfying veggie burgers, perfect for a nutritious and hearty meal. Happy cooking!
FAQ for Healthy Black Bean Burger Recipe
Can I Make This Burger Vegan?
Absolutely! To make this burger vegan, simply substitute the egg with a flax egg (1 tablespoon ground flaxseed mixed with 2.5 tablespoons water) or chia egg. It works as a great binder!
What Can I Use Instead of Black Beans?
If you want to switch things up, you can use pinto beans, chickpeas, or even lentils as a base. Just make sure they are cooked and mashed for the best texture.
How Should I Store Leftover Black Bean Burgers?
Store any leftover patties in an airtight container in the fridge for up to 3 days. You can reheat them on the stovetop for a few minutes on each side or pop them in the microwave for quick heating.
Can I Freeze the Black Bean Burgers?
Yes, you can freeze the patties! Place uncooked patties in a single layer on a baking sheet, freeze until solid, then transfer them to a freezer-safe bag or container. They can be stored for up to 3 months. Cook directly from frozen, adding a few extra minutes to the cooking time!
