Summer may be winding down, but that doesn’t mean the fun has to end.
You might have a few get-togethers left on the calendar, and if firing up the grill is part of those social events, burgers can be an easy way to feed a lot of folks.
Not doing meat? No worries, you’re in for a treat!
Veggie burgers first came out about 40 years ago. London-based restaurant owner, Gregory Sams, had an idea that changed the vegetarian food culture forever (2).
Now we’re bringing a modern version to you, inspired by Sally with Sally’s Baking Addiction (1). This hearty, flavorful black bean burger recipe will have your mouth watering before you take your first bite!
And speaking of these unique sandwiches, have you ever been curious what holds black bean burgers together? If you’ve attempted to make black bean burgers in the past, one of the biggest problems is that they tend to either be mushy or fall apart.
Not so with this recipe. The secret here is to partially dry the beans by baking them in the oven for a few minutes.
But we’ll get into that further down the line. Let’s first take a moment to appreciate the main stars of this show: the black bean.
Are Black Bean Burgers Healthy?
You bet they are. Black beans are filled with protein, fiber, and vitamins and have been shown to help reduce your risk for developing diabetes and heart disease (3).
Other ingredients like onions, lettuce, avocado, or mushrooms can also add an additional boost.
Ready to dive into this recipe? Let’s go!
Ingredients
- 2 (14 ounce) cans black beans, drained, rinsed, and patted dry
- 1 Tablespoon olive oil, extra virgin
- 3/4 cup bell pepper, finely chopped (about 1/2 of a pepper)
- 1 cup yellow onion, finely chopped (about 1/2 of a large onion)
- 1 Tablespoon minced garlic (about 3 cloves)
- 1/2 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
- 1.5 teaspoons ground cumin
- 1 teaspoon chili powder
- A pinch of salt + pepper
- 1/2 cup bread crumbs (or oat flour for a gluten-free alternative)
- 1/2 cup feta cheese (skip if going the vegan route)
- 2 large eggs, organic (see note for vegan substitution)
- 1 Tablespoon Worcestershire sauce (see note for vegan & vegetarian version)
- 2 Tablespoons ketchup, mayo, or BBQ sauce
Directions
- Preheat the oven to 325°F (163°C). Spread rinsed beans evenly onto a lined baking sheet (no stacking) and bake for 12-15 minutes. You’ll want them to be slightly dried out.
- While the beans are baking, sauté your chopped pepper, onion, and garlic in olive oil over medium heat. You’ll want the peppers and onions to be soft and translucent, which can take about 5-6 minutes. Once done, use a paper towel to gently blot out excess moisture. Remove from heat and set aside.
- Place the rest of the ingredients (cumin, chili powder, smoked paprika, garlic powder, bread crumbs, cheese (skip if vegan), eggs (substitute if vegan), Worcestershire, ketchup, salt, and pepper) in a large bowl or in a food processor. Stir or pulse everything together, then add the black beans.
- Mash with a fork or pulse the mixture. Be sure to leave larger chunks of beans!
- Form into patties. The sweet spot seems to be bout 1/3 cup of mixture per patty.
- If baking: Increase heat to 375°F (191°C). Place patties on a baking sheet lined with parchment paper and bake for 20 minutes, turning patties halfway through.
- If grilling: Place patties on greased aluminum foil and grill for 16 minutes, flipping patties halfway through. Heat temperatures will differ and is a personal preference. As a general rule, black bean burgers grill well at medium-high heat about 350°F (177°C) – 400°F (204°C).
- Serve immediately, loaded with your favorite toppings! Leftovers can be stored in the refrigerator for up to 5-7 days.
Toppings
Although it’s a good recipe on its own, there are additional toppings you can garnish your black bean burger with. Check out some of these delicious options (4):
- Grilled tomatoes
- Pickled red onions
- Mango salsa
- Roasted and sliced Brussel Sprouts
- Avocado slices
- Grilled pineapple slices
- Pickled cucumbers
- Grilled and sliced Portobello mushrooms
- Fresh spinach and salad greens
- Sliced apples
- Dairy free dressings or condiments
Alternatives: Worcestershire sauce is actually not vegan or vegetarian, so swap out for BBQ sauce. You can also leave out the cheese or add a dairy-free cheese. Lastly, instead of the egg binder, add 1/3 cup mashed potato.
Healthy side dishes: Pair with some savory sweet potato fries, a pasta salad, a fruit salad, pickled cucumbers or radishes. The possibilities are endless!
Wrap Up
Black bean burgers are a delicious and nutritious way to savor those last summer memories. Beans are filled with fiber and protein, and have been shown to help improve your health in a number of ways.
This black bean recipe kicks it up a notch by baking the excess moisture out of them before adding it to the rest of the mixture. And with all the topping options, this versatile approach is sure to please guests of all ages.
Do you have a favorite way you enjoy black bean burgers? Let us know!
References & Disclaimers
1. https://sallysbakingaddiction.com/best-black-bean-burgers/
2. https://www.smithsonianmag.com/arts-culture/history-veggie-burger-180950163/
3.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5691712/
4. https://www.mamasezz.com/blogs/news/best-toppings-for-veggie-burgers
✝✝This noted statement is based on independent research and is not necessarily the opinion of the author
