Black Bean Burgers
Satisfying and Quick Black Bean Burgers
Satisfying and Quick Black Bean Burgers
- 1/2 teaspoon salt
- 2 cloves garlic minced
- 2 tablespoon fresh parsley chopped
- 1/2 cup flour (i used a gluten free flour blend)
- 1 sm onion diced
- 1/2 teaspoon oregano dried or chopped fresh
- 1 sm hot or jalapeno pepper minced (optional)
- 1/2 medium red bell pepper diced
- 2 cups cooked or canned black beans mashed
- 1/2 cup corn (i loosely chopped mine)
- 1/2 cup bread crumbs can easily make your own w/ gf bread
- 1/4 teaspoon cumin
- 2 teaspoon chili powder (i used 1 tsp)
- Carbohydrate 58.7293645834881 g
- Cholesterol 0.135 mg
- Fat 2.02256260418598 g
- Fiber 12.7564987712912 g
- Protein 15.2619678125726 g
- Saturated Fat 0.454421260419893 g
- Serving Size 1 1 Serving (216g)
- Sodium 253.664041668036 mg
- Sugar 45.9728658121969 g
- Trans Fat 0.382262666672509 g
- Calories 308 calories
Step-by-step
- Set aside flour for coating on a small plate. In a medium saucepan, saute the onion, garlic, oregano, and hot pepper in oil on a medium-high heat until the onions are translucent.
- Add the peppers and saute another 2 minutes, until the pepper is tender. Set aside.
- Mash the black beans with a potato masher or fork in a large bowl. Stir in the vegetables (including corn), bread crumbs, cumin, salt, chili powder, and parsley. Mix well.
- Divide into 4-6 patties. Lay each patty in flour, coating each side. Cook in the warm pan on med-high with additional oil (about 1 Tbl.) for 5-10 mins on each side or until browned on both sides.
- Can top with cheese of your choice.
When I'm craving a juicy burger but want something a bit healthier, these black bean burgers are my go-to recipe. They're packed with plant-based protein from the black beans and are surprisingly flavorful with a blend of spices and vegetables. Plus, they're super easy to make and can be customized to your liking with different toppings and sides.
To make these burgers, simply start by mashing some black beans in a large bowl. Then, add in some chopped onion, garlic, bell pepper, corn, bread crumbs, cumin, chili powder, and parsley. Mix everything together until well combined. Once the mixture is formed, divide it into 4-6 patties and coat them in flour. Heat some oil in a skillet and cook the patties for 5-10 minutes per side, or until they're browned and cooked through. Serve on a bun with your favorite toppings and enjoy!
