This black bean burger is a simple and tasty way to enjoy a healthier meal. Made with mashed black beans, spices, and oats, it packs a punch of flavor without the fuss!
I love that these burgers come together quickly, and I can throw them on the grill or stove. They’re perfect for family dinners or cookouts. Plus, they’re a hit even with meat lovers! 🍔
Key Ingredients & Substitutions
Black Beans: The star of this burger! Canned black beans are convenient. If you’re out, cooked lentils could work well too, or make your own from dry beans for a fresher taste.
Bell Pepper & Onion: Green bell pepper adds a nice crunch. Red onion brings sweetness. Feel free to switch these for whatever you have on hand. Corn or diced tomatoes can be tasty alternatives!
Quick Oats: They help bind the burgers together. If gluten-free, go for gluten-free oats, or use breadcrumbs instead. Old-fashioned oats can also work if you don’t have quick oats.
Egg: This acts as a binder. If vegan or allergic, use flaxseed meal mixed with water (1 tbsp flaxseed + 3 tbsp water) as a substitute. It works wonders!
Cilantro: While optional, it adds a fresh flavor. If you’re not a fan, parsley or even spinach could offer a good taste instead.
How Do I Get the Black Bean Patties to Hold Together?
Getting your patties to hold together is key for a perfect burger! Here’s how to do it:
- Be sure to mash the black beans well but leave some chunks for texture. This helps with binding.
- Mix the ingredients thoroughly; it’s crucial for even flavor and consistency.
- If your mixture feels too wet, add more oats or breadcrumbs until the consistency feels right.
- When shaping patties, make them firm and flat. This will help them hold together while cooking.
- Don’t skip the resting time before cooking; letting patties sit for a bit allows them to firm up.
With these tips, your black bean burgers will be sturdy and delicious! Happy cooking!
Easy Healthy Black Bean Burger
Ingredients You’ll Need:
For the Burger Mix:
- 1 (15 oz) can black beans, rinsed and drained
- 1/2 green bell pepper, finely chopped
- 1/2 small red 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)
- 1/2 cup quick oats
- 1/4 cup chopped fresh cilantro (optional)
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
For Assembly:
- 4 whole wheat burger buns
- Lettuce leaves
- Sliced cheese (optional, e.g., Monterey Jack)
- Sliced tomato or grilled onions, for topping
- Guacamole or avocado slices (optional)
How Much Time Will You Need?
This recipe takes about 15 minutes for preparation and around 20-25 minutes for cooking, depending on your method. Total time will be approximately 40-45 minutes for a delicious, homemade black bean burger!
Step-by-Step Instructions:
1. Preheat & Prepare:
First, preheat your oven to 375°F (190°C). If you decide to pan-fry the burgers, heat a non-stick skillet over medium heat as well. This step ensures your cooking surface is ready for perfectly crispy burgers!
2. Mash the Beans:
In a medium bowl, take the rinsed and drained black beans and mash them with a fork or a potato masher. You want them mostly smooth but leave some chunks for texture, which adds to the burger’s heartiness.
3. Mix in Veggies:
Stir in the finely chopped green bell pepper, red onion, and minced garlic. This mixture will create a fresh flavor profile in your burgers!
4. Add the Seasoning & Binder:
Next, add the egg, chili powder, cumin, and Thai chili sauce (if using) into the mix. Include the quick oats, fresh cilantro (if using), salt, and pepper. Mix all the ingredients together until well combined.
5. Form the Patties:
Divide your mixture into four equal portions and shape them into patties. Make sure they’re firmly pressed together so they hold up during cooking.
6. Cooking Time:
If baking, place the patties on a baking sheet lined with parchment paper and bake for about 10 minutes on one side. Flip them and bake for another 7-10 minutes until they’re firm and cooked through. If pan-frying, cook for 5-6 minutes on each side over medium heat until they’re nicely browned.
7. Add Cheese (Optional):
If you like cheese, place a slice on each patty during the last minute of cooking, allowing it to melt deliciously.
8. Toast the Buns:
Lightly toast your whole wheat burger buns to add a little crunch and warmth, which makes a great bite!
9. Assemble Your Burger:
Now it’s time to build your burger! Start with a layer of lettuce on the bottom bun, then add the black bean patty, followed by your choice of toppings like grilled onions or tomato slices. If you want an extra creamy touch, add guacamole or avocado slices before placing the top bun on.
10. Serve and Enjoy:
Serve your black bean burgers immediately, and enjoy a healthy, flavorful meal that’s sure to impress everyone at the table!
This recipe yields 4 hearty and delicious black bean burgers, perfect for a nutritious meal that’s easy to prepare. Enjoy your cooking adventure!
FAQ for Easy Healthy Black Bean Burger
Can I Use Canned Black Beans?
Yes, canned black beans are perfect for this recipe! Just make sure to rinse and drain them thoroughly to remove excess sodium. If using dried beans, cook them according to package instructions before mashing.
How Do I Make the Burgers Gluten-Free?
To make these burgers gluten-free, simply substitute quick oats with gluten-free oats or use a gluten-free breadcrumb option. Just ensure that all other ingredients, including the burger buns, are gluten-free as well!
Can I Prepare the Mixture Ahead of Time?
Absolutely! You can prepare the black bean mixture a day in advance. Store it in an airtight container in the fridge. When you’re ready to cook, just shape them into patties and cook as directed.
What Can I Use Instead of an Egg?
If you’re looking for an egg substitute, you can use 1 tablespoon of flaxseed meal mixed with 3 tablespoons of water. Let it sit for about 5 minutes to thicken, and it works great to bind the ingredients together!
