Black Bean Burger: Vegan Super Boost

Hey friends! I’m so pumped to share this mouthwatering black bean burger recipe with you today. As a nutrition coach on a mission to create crazy delicious and good-for-you recipes, I know you’re going to love these hearty, protein-packed patties.

Get ready to sink your teeth into the ultimate veggie burger that not only tastes AMAZING but is also super simple to throw together.

In this step-by-step guide, you’ll discover how to make black bean burgers that are flavorful, protein-rich, and a healthier alternative to beef.

Why would you eat Bean Burger?

Bean burger is a great vegan option if you are trying to add more veggies to your diet. I love experimenting with different legumes and beans! All the beans and legumes are packed with essential nutrients, but black ones are my favorite.

Black beans are really good for your heart! They’ve got a ton of fiber, potassium, folate, vitamin B6, and other healthy plant nutrients. And with no cholesterol, they can help lower the total cholesterol in your blood. It’s pretty neat that just eating more black beans can cut your risk of heart disease!

And if we’re getting burger-specific, protein-packed black beans hold together superbly as a base for veggie patties. They have the ideal texture and density when mashed and baked.

Now let’s get started and learn this easy step-by-step recipe!

Ingredients and Their Health Benefits

• Black beans -As I mentioned ton of fiber and protein to keep you full and energized. Their meaty texture makes them the perfect base for a hearty veggie patty.
• Carrots – Boast antioxidants like beta-carotene for healthy skin and eyes. When finely grated, they help bind the patties.
• Onions – contain potent anti-cancer compounds called flavonoids. Their crunchy texture adds a nice bite.
• Garlic – Fights inflammation and boosts immunity thanks to allicin compounds. Provides a zing of flavor.
• Chickpea flour – Packs an impressive protein punch for plant-based muscle building. Also acts as an egg substitute to bind the patties.
• Salt, black pepper, red chilies – Essential seasonings every burger needs! Salt enhances overall flavor, pepper offers subtle heat, and chili powder kicks it up a notch.
• White vinegar – Brightens flavors and helps the chickpea flour thicken as a binder when mixed with water.
• Red chilies – Add a kick of heat and a vibrant red color. Balances out the other flavors with a spicy zing.
• Lemons – Brighten up the flavor profile with some zesty citrus. The fresh sourness cuts through the other ingredients. Adds moisture to keep the patties juicy.

How to make Black bean burger: Step-by-step

Gather all ingredients

First, get all your ingredients and equipment ready. Measure everything accurately and wash your vegetables thoroughly. For the beans, you have two options: if using dried beans, make sure to soak them overnight and boil them until tender. Alternatively, canned beans are a convenient option – just drain and rinse them before use. For more insights on preparing beans perfectly, take a look at my “How to Cook Legumes” guide.

Start chopping

First, finely dice your onion, garlic, and red chilies, aiming for a brunoise cut to really elevate the flavors. Starting your burger with these aromatic ingredients sets a flavorful foundation.

If you’re curious about perfecting that brunoise technique, here is a link to post that will guide you through it.

Then, move on to grating a carrot. This not only introduces a hint of sweetness but also acts as a natural binder for your burger mixture, ensuring everything holds together perfectly.

Cook everything

Now, it’s time to bring it all together with some heat. Kick things off by adding your grated carrot to a hot pan drizzled with olive oil. Let it cozy up in the pan until it’s tender and happy, which should take about 3 minutes.

Next, toss in the onions and let them soften and meld with the carrots for another 3-4 minutes. A pinch of salt and pepper here is all you need for seasoning.

After that, it’s time for the diced red chilies and garlic to join the party. Stir them into the pan and let everything sizzle together for a minute – just long enough to wake up those flavors without losing the garlic’s punch.

Finally, introduce your cooked black beans to the pan, making sure you’ve drained off any excess liquid first. Give the whole mix a few minutes to get to know each other. This is when the magic happens, and the beans start to absorb all the aromatic goodness from your veggies.

Let everything mingle for another few minutes – you want those beans to soak up those flavors! You’re aiming for a harmonious blend where every bite is infused with flavor.

Bash it up

Alright, now roll up your sleeves because it’s time to get hands-on. If you don’t have a masher, no worries—just grab the pestle from your mortar and pestle set. Gently mash the mixture a bit. You’re not aiming to turn it into paste, just breaking it down enough so the flavors can blend seamlessly and the mix holds together better. After a bit of mashing, you’re all set for the next exciting step. This is where the fun really starts!

Bringing It All Together

Alright, let’s make this mixture stick and kick! Toss in a handful of chickpea flour, some chopped spring onions for freshness, and those soaked flax seeds for super-binding powers. Add a dash of smoked paprika for warmth, and season with salt, black pepper, and cumin for that extra flavor.

Give it a good mix! This is where it all comes together, ready for the next step.

Shape your patty

Now, divide that awesome mixture into six equal sections and start shaping them into patties. Yes, we’re officially in burger territory! Press each section into a patty inside the ring, and voilà, you’ve got yourself some professional-looking burgers ready to go.

This is where you see all that mixing and mashing come to life in the form of perfect patties, ready to hit the pan.

Cooking Up The Magic

Now the real fun begins – let’s cook these beauties! Heat up your pan and add just a bit more olive oil to get that nice sizzle going. Place the patties in the pan, and let them fry for about 5-6 minutes on each side

You’re looking for a gorgeous golden-brown crust that screams delicious. Keep an eye on them; when they’re just right, you’ll know. It’s time to transform those patties from good to great.

Build Your burger

And for the grand finale, let’s bring it all home. Grab a bun and get ready to stack it up. This is where you make it truly yours. Let’s assemble this masterpiece.

My go-to toppings:

Kick things off with the bottom bun and add a generous bed of chopped baby gem lettuce for that fresh, crisp base. Follow up with a layer of thinly sliced red onion to introduce a sharp, slightly sweet note. Next, layer on some tangy pickled cucumber slices for that essential zesty kick. Top with a juicy slice of fresh tomato, adding a burst of sweetness and moisture.

Finally, place your golden-brown patty on top, completing this culinary construction.

Now it’s time to take a bite!

Extra tips

Hey, if you’re not counting calories today, why not go all out? Throw on some dairy-free cheddar that melts like a dream, or add a strip of vegan bacon for that smoky touch.

But if you’re in the mood for something on the lighter side, sliced avocado, a smear of guacamole, caramelized onions, or some sautéed mushrooms can add loads of flavor without weighing you down. It’s all about making your burger your own.

My Secret burger sauce

This one is nice and easy just put everything together and its ready!

• Greek yogurt – Probiotics aid digestion. As a condiment, it offers creaminess and a touch of tang.
• Sriracha – Would it be a burger without this beloved fiery sauce? Brings the heat and dynamic flavor.
• Fresh cilantro – Packed with antioxidants to combat aging and disease. Its fresh, citrusy flavor perfectly cuts through rich dishes like these burgers.
• Lime juice – Delivers a bright, tropical zing. The acid helps balance the creaminess of the yogurt sauce while also allowing the cilantro to pop.

So whether you’re up for a feast or keeping it chill, just have fun with it and enjoy the masterpiece you’ve created!

FAQ’S

Are black bean burgers healthy?

Yes! Black bean burgers are highly nutritious, and packed with protein, fiber, iron, antioxidants, and more.

What is a black bean burger made of?

Black beans, onions, carrots, seasonings like salt, black pepper, and chili powder, binders like chickpea flour, or breadcrumbs (sometimes eggs).

What to eat on the side of a black bean burger?

Great options: baked sweet potato fries, mixed green salad, roasted veggies like cauliflower or broccoli.

Is a black bean burger healthier than a beef burger?

Absolutely – it has way more fiber and nutrients, and no saturated fat or cholesterol like beef burgers do.

Can I use other beans for the burger?

You can, but black beans hold together the best. Other beans and legumes like kidney, pinto beans, or chickpeas would also work well.

Conclusion

And there you have it, my plant-loving friends – my bomb black bean burger recipe that’s been a HUGE hit with veggie lovers and carnivores alike!

These hearty, protein-packed patties check all the boxes. They’re crazy flavorful and good for you, packed with fiber, iron, and antioxidants galore. Not to mention affordable, easy to make, and better for the planet.

The best part is you can customize them to your taste. Add more heat with a few shakes of hot sauce, pile them high with your fave burger toppings, or keep it simple with just a smear of that cilantro lime yogurt sauce. I’m telling ya…magic!

Maybe these black bean beauties will even inspire you to Meatless Monday more often. Let me know if you give this recipe a whirl or have any questions. Happy cooking!

If you are pumped and ready to cook more delicious meals, check out my other nutrient-packed recipes! Remember, one bite at a time, and see you soon!