Healthy Black Bean Burgers
If you’re on the hunt for a delicious, nutritious, and satisfying burger that won’t weigh you down, look no further than these Healthy Black Bean Burgers! Bursting with flavor and packed with protein, they make for a fantastic meal that’s perfect for any occasion. Whether you’re enjoying a sunny barbecue or just looking for a quick weeknight dinner, these burgers are sure to impress everyone at the table. With a delightful blend of spices and fresh ingredients, let’s dive into how to create this simple yet flavorful dish.
Why It Works Every Time
The secret to the success of these Healthy Black Bean Burgers lies in the balance of flavors and textures. The black beans provide a hearty base while giving you plenty of fiber and plant-based protein. The addition of fresh vegetables like bell peppers and onions adds a crunch and sweetness, making each bite an explosion of flavor. The use of spices such as chili powder and cumin enhances the taste profile, while the binding ingredients keep everything together without compromising on health. Plus, they’re easy to customize, making them suitable for various dietary preferences.
The Essentials
To make these Healthy Black Bean Burgers, gather the following ingredients:
- 2 (15 oz) cans black beans, drained well
- 1 tablespoon olive oil
- 1/2 cup bell pepper, finely chopped
- 1/2 cup yellow onion, finely chopped
- 3-4 cloves garlic, minced
- 3/4 cup instant oats, pulsed in blender (or breadcrumbs, almond flour, or flour of choice)
- 2 large eggs
- 1/2 cup shredded cheese of choice*
- 1 tablespoon sriracha (or ketchup)
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 cup lightly packed fresh cilantro, finely chopped (optional)
- 2-4 tablespoons spicy mayo (optional)
*Feel free to use a cheese that fits your taste preferences!
Recommended Tools
To whip up these burgers, you will need a few handy tools:
- Large mixing bowl: For combining all your ingredients.
- Blender or food processor: To pulse the oats and achieve the right texture.
- Skillet or grill: For cooking the burgers to perfection.
- Spatula: To flip the burgers without breaking them apart.
- Baking sheet (optional): If you prefer to bake the burgers instead of pan-frying.
Healthy Black Bean Burgers in Steps
Step 1: Prepare the Ingredients
Start by draining and rinsing the black beans. This helps to remove excess sodium and improves the texture of the burgers. Finely chop the bell pepper, onion, and garlic, and set them aside.
Step 2: Sauté the Vegetables
In a skillet, heat the olive oil over medium heat. Add the chopped bell pepper, onion, and minced garlic. Sauté for about 5-7 minutes until the vegetables are tender and fragrant. This step enhances the flavors and helps to soften the veggies.
Step 3: Mash the Beans
In a large mixing bowl, add the drained black beans. Using a fork or potato masher, mash the beans until they are mostly smooth but still have some chunks for texture.
Step 4: Combine Everything
To the mashed beans, add the sautéed vegetables, pulsed oats, eggs, shredded cheese, sriracha, chili powder, cumin, garlic powder, salt, pepper, and cilantro (if using). Mix everything together until well combined.
Step 5: Form the Patties
With your hands, form the mixture into patties, about 1/2 inch thick. You can adjust the size based on your preference, but keep in mind that thicker patties may require longer cooking time.
Step 6: Cook the Burgers
You can either pan-fry or grill your burgers. If pan-frying, heat a little olive oil in the skillet over medium heat. Cook the patties for about 4-5 minutes on each side, until they are golden brown and heated through. If grilling, preheat the grill and cook for about 5-7 minutes on each side.
Step 7: Serve and Enjoy
Serve your Healthy Black Bean Burgers on whole-grain buns or lettuce wraps with your favorite toppings. A drizzle of spicy mayo or a dollop of avocado works wonders!
International Equivalents
- Black beans (frijoles negros) – common in Latin American cuisine.
- Bell pepper (pimiento) – used worldwide in various dishes.
- Chili powder (pimentón) – known as “pimentón” in Spanish-speaking countries.
- Sriracha – a popular hot sauce originating from Thailand.
Cook’s Notes
- Feel free to experiment with different spices or add-ins such as corn, jalapeños, or other herbs.
- If you prefer a vegan option, substitute the eggs with flaxseed meal mixed with water as a binder.
- For a gluten-free option, ensure that the oats or breadcrumbs used are certified gluten-free.
- These burgers can be made in advance and frozen for a quick meal later on.
Make-Ahead & Storage
These Healthy Black Bean Burgers are perfect for meal prep! You can prepare the patties in advance and store them in the refrigerator for up to 3 days. For longer storage, place uncooked patties on a baking sheet and freeze until solid, then transfer to a freezer-safe bag or container. They will last for about 3 months in the freezer. When you’re ready to cook, simply thaw them in the refrigerator overnight and follow the cooking instructions.
Handy Q&A
Can I use canned black beans instead of dried?
Absolutely! Canned black beans are a convenient option and work perfectly in this recipe. Just be sure to drain and rinse them well before using.
What can I substitute for eggs in this recipe?
If you’re looking for an egg substitute, you can use 1/4 cup of unsweetened applesauce or a flaxseed meal mixed with water (1 tablespoon flaxseed meal + 2.5 tablespoons water, let sit for 5 minutes).
Can I bake these burgers instead of frying them?
Yes! To bake, preheat your oven to 375°F (190°C) and place the patties on a lined baking sheet. Bake for about 25-30 minutes, flipping halfway through, until they are firm and golden.
What are some toppings that go well with these burgers?
Some delicious toppings include avocado slices, fresh salsa, lettuce, tomatoes, pickles, or a spread of spicy mayo or hummus for an extra kick!
See You at the Table
These Healthy Black Bean Burgers are not just a meal; they’re a celebration of vibrant flavors and wholesome ingredients. Perfect for gatherings or a cozy night in, these burgers are sure to become a staple in your recipe rotation. Gather your friends and family, and enjoy the delightful taste of these nutritious treats. Happy cooking!
Healthy Black Bean Burgers
Ingredients
Equipment
Method
- Start by draining and rinsing the black beans. This helps to remove excess sodium and improves the texture of the burgers. Finely chop the bell pepper, onion, and garlic, and set them aside.
- In a skillet, heat the olive oil over medium heat. Add the chopped bell pepper, onion, and minced garlic. Sauté for about 5-7 minutes until the vegetables are tender and fragrant.
- In a large mixing bowl, add the drained black beans. Using a fork or potato masher, mash the beans until they are mostly smooth but still have some chunks for texture.
- To the mashed beans, add the sautéed vegetables, pulsed oats, eggs, shredded cheese, sriracha, chili powder, cumin, garlic powder, salt, pepper, and cilantro (if using). Mix everything together until well combined.
- With your hands, form the mixture into patties, about 1/2 inch thick.
- You can either pan-fry or grill your burgers. If pan-frying, heat a little olive oil in the skillet over medium heat. Cook the patties for about 4-5 minutes on each side, until they are golden brown and heated through. If grilling, preheat the grill and cook for about 5-7 minutes on each side.
- Serve your Healthy Black Bean Burgers on whole-grain buns or lettuce wraps with your favorite toppings.
Notes
- Feel free to experiment with different spices or add-ins such as corn, jalapeños, or other herbs.
- If you prefer a vegan option, substitute the eggs with flaxseed meal mixed with water as a binder.
- These burgers can be made in advance and frozen for a quick meal later on.
