Easy Black Bean Burgers
Looking for an easy vegetarian or vegan meal? Use this easy basic recipe to create a black bean burger masterpiece. The base of the burger patty is made with canned black beans, quick oats, cumin, coriander, chopped parsley, salt and pepper. The final ingredient depends on what you have on hand. I like to add one half a cup of mashed roasted sweet potato, but you can add mashed Yukon gold potatoes, or mashed cooked carrots or even an egg. So, the next time you want a meatless meal, try these burgers!
Equipment
- optional: barbecue
- optional: fry pan
Ingredients
- 1 -384 ml can black beans drained and rinsed
- ½ cup quick oats or pulse ½ cup large flake oats in a food processor a couple of times until they resemble quick oats
- 1 tsp cumin
- ¼ tsp coriander
- ½ cup sweet potato (or for simplicity substitute 1 large egg) the sweet potato needs to be cooked and mashed. I usually cut one in half and oil both sides and roast on a foil lined pan for 30 minutes at 400°F
- 2 tbsp parsley chopped
- ½ tsp kosher salt
- ¼ tsp black pepper
- 1 tsp olive oil to oil the plate so that the burgers do not stick
- optional: ½ cup of grated Monterey Jack cheese or cheddar cheese you can mix this in with the burger ingredients or top the burger. Note: not included in the nutritional information because this is optional.
Optional ingredients and toppings:
- 1 avocado peeled and sliced
- 4 slices cheddar cheese
- 1 red onion peeled and sliced
- 1 tbsp pickled jalapenos
- 4 hamburger buns I like to use the flat one-buns.
- 4 leaves lettuce
- 1 tomato sliced
- mayonnaise
Instructions
- Drain and rinse the black beans. Either using a food processor or a fork mash half the beans.
- Add the quick oats, mashed sweet potato (or egg), chopped parsley and spices.
- If using, add ½ cup of Monterey Jack cheese.
- Add the beans that were left whole and mix all the ingredients together.
- Form into four patties and place on a lightly oiled plate. Refrigerate for 20 minutes so that the burgers firm up a bit. Note: these are a very wet burgers until you cook them.
To cook on the stove top:
- Heat 2 tablespoons of vegetable oil in a large frying pan on medium-high heat. When the oil is hot, add the burgers. Cook for 5-7 minutes per side. Remove to a paper towel-lined plate to soak up excess oil.
To cook on the barbecue:
- Heat the barbecue for 10 minutes on medium-high until it reaches 500°F.
- Use an oiled barbecue tray, meant for cooking soft food. Add the burgers to the tray and then put the tray to the barbecue. Turn the heat to low and cook for 8 minutes a side.
Nutrition
Serving: 1-burger pattyCalories: 64kcalCarbohydrates: 11gProtein: 2gFat: 2gSaturated Fat: 1gSodium: 303mgPotassium: 111mgFiber: 1gSugar: 1gVitamin A: 2519IUVitamin C: 3mgCalcium: 17mgIron: 1mg
Tried this recipe?Let us know how it was!