This Easy Healthy Black Bean Burger is packed with tasty flavor and good-for-you ingredients. With black beans, spices, and a few veggies, it makes for a satisfying meal!
Who knew a veggie burger could taste this good? I love topping mine with avocado and salsa. Plus, they’re quick to whip up—perfect for a busy weeknight dinner!
Key Ingredients & Substitutions
Black Beans: These are the star of your burger! You can use canned beans for convenience or cook dried beans if you’re looking for a more homemade touch. If unable to eat beans, chickpeas work well too.
Oats/Oat Flour: Rolled oats add texture, while oat flour helps bind the burger. If you’re gluten-free, choose certified gluten-free oats or use quinoa flour. I’ve found that oats give the burger a nice chew!
Onions: I love using red onions for their mild sweetness, but yellow onions are perfect too. If you’re sensitive to onions, try chives instead for a lighter flavor.
Garlic: Fresh garlic adds wonderful flavor, but if you don’t have fresh, use 1/4 teaspoon garlic powder as a substitute.
Egg/Flax Egg: The egg helps bind everything together. For a vegan option, the flax egg is a great substitute and works beautifully in this recipe. Just remember to let it sit a bit!
How Do I Cook Perfect Veggie Burgers Without Falling Apart?
A common challenge with veggie burgers is keeping them intact while cooking. Here are some tips to help you! Start by forming your patties evenly and avoid overmixing to keep some texture. Let them rest for a few minutes before cooking, which helps them firm up.
- Heat your skillet to medium—not too hot! This helps cook them evenly without burning.
- Add a little olive oil to the pan to help prevent sticking. Be patient when flipping; let them build a nice crust first!
- If they break apart, no worries! Just reshape them in the pan and keep cooking.
Enjoy your cooking experience, and good luck making these delicious black bean burgers!
Easy Healthy Black Bean Burger
Ingredients You’ll Need:
For the Burger Patties:
- 1 (15 oz) can black beans, drained and rinsed
- 1/2 cup rolled oats or oat flour
- 1/4 cup finely chopped onions (red or yellow)
- 1/4 cup finely chopped bell pepper (optional)
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1/2 tsp smoked paprika
- 1/4 tsp chili powder (optional for heat)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp olive oil (for cooking)
- 1 tbsp tomato paste or ketchup (optional, for moisture)
- 1 egg or flax egg (1 tbsp ground flaxseed + 3 tbsp warm water, mixed and rested 5 min) for binding
For Serving:
- Whole wheat burger buns
- Lettuce leaves
- Avocado or guacamole
- Grilled or sautéed onions
- Sliced cheese (optional; e.g., pepper jack or cheddar)
- Salsa or ketchup
How Much Time Will You Need?
This recipe takes about 10-15 minutes for preparation and another 10-12 minutes for cooking, totaling around 25-30 minutes. A quick and easy meal that’s wholesome and delicious!
Step-by-Step Instructions:
1. Prepare the Black Beans:
In a large bowl, mash the black beans with a fork or potato masher until they are mostly smooth but still have some chunks for texture. This adds a nice bite to your burger!
2. Combine the Ingredients:
Add the rolled oats or oat flour, chopped onions, bell pepper (if using), minced garlic, ground cumin, smoked paprika, chili powder, salt, and black pepper to the mashed beans. Mix everything well until combined.
3. Bind the Mixture:
Stir in the tomato paste or ketchup for extra moisture and flavor. Add the egg or the flax egg to help bind the mixture together. This step is essential to keep your burgers from falling apart!
4. Form the Patties:
Shape the mixture into 4 evenly sized patties and place them on a plate. It helps to wet your hands a bit to prevent sticking while shaping the patties.
5. Cook the Patties:
Heat olive oil in a large skillet over medium heat. Carefully add the patties to the skillet and cook for about 4-5 minutes on each side, or until they are nicely browned and heated through. Be gentle when flipping them to keep them intact.
6. Melt the Cheese:
If you’re using cheese, add a slice on top of each patty during the last minute of cooking. Cover the skillet to help the cheese melt.
7. Toast the Buns:
If desired, lightly toast the whole wheat buns to add an extra crunch when assembling your burger.
8. Assemble Your Burger:
Take a bun, place a few lettuce leaves on the bottom, and add the black bean patty with melted cheese on top. Finish it off with grilled or sautéed onions, avocado or guacamole, and your favorite salsa or ketchup.
9. Serve and Enjoy!
Serve immediately and enjoy your deliciously healthy black bean burger. It’s a fantastic meal that’s both nutritious and satisfying, perfect for any day of the week!
This recipe yields 4 hearty, healthy black bean burgers, packed with fiber and protein, making them a great vegetarian main dish that’s fun to customize with fresh toppings!
Frequently Asked Questions (FAQ)
Can I Make These Burgers Vegan?
Absolutely! Use a flax egg instead of a regular egg. Simply mix 1 tablespoon of ground flaxseed with 3 tablespoons of warm water and let it sit for about 5 minutes until it thickens. This will help bind the ingredients together just like an egg would!
What Can I Use Instead of Black Beans?
If you don’t have black beans on hand, you can use other types of beans such as kidney beans or pinto beans. Chickpeas are also a great alternative, though they will change the flavor slightly. Just make sure to adjust the seasonings as needed!
How Do I Store Leftover Patties?
You can store leftover black bean burger patties in an airtight container in the fridge for up to 3-4 days. To reheat, simply warm them up in a skillet over low heat or in the microwave until heated through.
Can I Freeze the Burgers?
Yes! These black bean burgers freeze well. After cooking and cooling, place the patties in a single layer on a baking sheet to freeze for about 1-2 hours, then transfer them to a freezer-safe container or freezer bag. They can be stored frozen for up to 3 months. Just thaw before reheating!
