Black bean burger
Delve into a delicious and nutritious Black Bean Burger recipe! This easy-to-make veggie burger combines black beans, carrots, and aromatic spices, enhanced with red pepper, coriander, and garlic. Whether you're a vegetarian or simply looking to enjoy a healthier burger alternative, this recipe packs a flavorful punch with every bite. Ready in no time, it’s perfect for any meal.
- 04 Feb 2025
- Cook time 20 min
- Prep time 15 min
- 5 Servings
- 9 Ingredients
Black bean burgers are a delicious and nutritious alternative to traditional meat patties. Packed with protein and fiber from the black beans, these burgers are also a great way to incorporate more vegetables into your diet. Ideal for vegetarians, vegans, or anyone looking to reduce their meat consumption, these burgers are easy to make and can be customized to suit your taste preferences.
Ingredients:
Instructions:
- Finely grate 1/3 cup of carrots and set aside.
- Finely chop 1/4 cup of onion and 1/4 cup of red pepper.
- Mince 1 garlic clove.
- Finely chop 2 tbsp of coriander leaves.
- Heat 1 tablespoon of peanut oil in a skillet over medium heat.
- Add the grated carrots, chopped onion, red pepper, and minced garlic to the skillet.
- Sauté for about 5-7 minutes, until the vegetables are softened. Remove from heat and let cool slightly.
- In a large bowl, mash the black beans with a fork or potato masher, leaving some chunks for texture.
- Add the sautéed vegetable mixture to the mashed black beans.
- Stir in the beaten egg, 1/2 cup bread crumbs, and chopped coriander leaves. Mix until well combined.
- Divide the mixture into equal parts and shape into patties. This recipe typically makes 4-6 patties, depending on the size.
- Heat the remaining 1 tablespoon of peanut oil in a skillet over medium heat.
- Cook the patties for about 4-5 minutes on each side, or until they are golden brown and heated through.
- Assemble your black bean burgers on buns with your favorite toppings like lettuce, tomato, avocado, and your preferred sauce or condiments.
Tips:
- Ensure you drain and rinse the black beans well to prevent the burger mixture from being too wet.
- Mash the black beans with a fork or potato masher until mostly smooth, with some chunks remaining for texture.
- Finely chop the carrots, onion, red pepper, garlic, and coriander leaves to help the ingredients bind together better.
- If the mixture seems too wet, add a little more bread crumbs until it reaches a consistency that holds together well.
- Refrigerate the formed patties for about 30 minutes before cooking to help them firm up and hold their shape.
- Cook the burgers on medium heat to ensure they cook evenly and develop a nice crust without burning.
- Experiment with different spices and herbs to customize the flavor of your black bean burgers.
- Serve with a side of sweet potato fries or a fresh salad for a complete and balanced meal.
Enjoy your homemade black bean burgers as a healthy and satisfying meal. Serve them on a whole grain bun with your favorite toppings like avocado, tomato, and lettuce. These burgers are not only good for you but also sustainable and environmentally friendly. Share this recipe with friends and family to spread the love for nutritious and delicious plant-based meals.
| Nutrition Facts | |
|---|---|
| Serving Size | 130 grams |
| Energy | |
| Calories 190kcal | 10% |
| Protein | |
| Protein 8g | 5% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 7g | 18% |
| Sugar 2.02g | 2% |
| Fat | |
| Fat 7g | 9% |
| Saturated 1.40g | 5% |
| Cholesterol 40mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 54mg | 10% |
| Vitamin B1 0.25mg | 20% |
| Vitamin B2 0.20mg | 15% |
| Vitamin B3 1.41mg | 9% |
| Vitamin B6 0.12mg | 7% |
| Vitamin B9 80ug | 19% |
| Vitamin B12 0.14ug | 6% |
| Vitamin C 13mg | 15% |
| Vitamin E 1.64mg | 11% |
| Vitamin K 6ug | 5% |
| Minerals | |
| Calcium, Ca 60mg | 5% |
| Copper, Cu 0.20mg | 22% |
| Iron, Fe 2.40mg | 22% |
| Magnesium, Mg 40mg | 9% |
| Phosphorus, P 140mg | 11% |
| Potassium, K 350mg | 10% |
| Selenium, Se 7ug | 13% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 0.80mg | 7% |
| Water | |
| Water 90g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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