Black bean burger
These black bean burgers are a hearty, flavourful alternative to meat patties, combining black beans, sautéed vegetables, and spices for a nutritious meal. They are easy to make and can be customised with your choice of toppings.
Cook time 20 min
Prep time 15 min
Ingredients:
1/3 cup carrots2 tbsp peanut oil
1/4 cup onion
1 egg
1/4 cup red pepper
1/2 cup bread crumbs
2 tbsp coriander leaves
1 garlic cloves
1 can black beans
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.
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.
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.
Black bean burger FAQ:
Cook the patties for about 4-5 minutes on each side over medium heat. They should be golden brown and heated through.
The burgers are done when they are golden brown on both sides and heated all the way through. You can check the internal temperature; it should reach at least 165°F (74°C).
Yes, you can prepare the patties ahead of time and store them in the refrigerator for up to 24 hours. For longer storage, freeze the uncooked patties, placing parchment paper between them to prevent sticking.
You can substitute the egg with a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) or 1/4 cup unsweetened applesauce to help bind the ingredients together.
You can experiment with different vegetables like zucchini or bell peppers, use different herbs and spices such as cumin or paprika, or substitute bread crumbs with oats or quinoa for a gluten-free option.
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.
Nutrition per serving
5 ServingsCalories 190kcal
Protein 8g
Carbohydrates 24g
Fiber 7g
Sugar 2.02g
Fat 7g
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