These healthy homemade black bean burgers are packed with flavor and goodness! Made from simple ingredients like black beans, oats, and spices, they’re deliciously satisfying.
I love how easy they are to whip up. Just mash, mix, and shape! Pair them with your favorite toppings and enjoy a guilt-free meal that fills you up without weighing you down!
Key Ingredients & Substitutions
Black Beans: These are the star of the burger! They provide protein and a lovely texture. If you don’t have canned black beans, you can use dried beans; just cook them first.
Rolled Oats: Oats help bind the burger. Feel free to swap them with breadcrumbs for a different texture. Gluten-free oats work well for a gluten-free option.
Onion and Garlic: They add great flavor! If you’re sensitive to onion, try using green onions or shallots instead. You could skip the garlic if preferred, but it does give a nice depth.
Egg: The egg acts as a binder. For a vegan version, use a flax egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water, then let it sit until gel-like).
Spices: These spices give the burgers a kick. Adjust the amounts to your taste. If you like it spicy, add some cayenne pepper!
How Can I Make Sure My Black Bean Burgers Hold Together?
One common challenge with black bean burgers is keeping them from falling apart. Here are some tips to help you nail that perfect patty:
- Make sure to mash the black beans well but leave some chunks for texture.
- Mix in the oats and egg thoroughly, ensuring everything is evenly combined.
- Add more oats if the mixture feels too wet; this helps absorb moisture.
- Chill the patties in the fridge for about 15-20 minutes before cooking. This can help them firm up!
Cooking them on medium heat also helps create a nice crust, making the burgers less likely to crumble. Enjoy your cooking adventure!
Healthy Homemade Black Bean Burgers
Ingredients You’ll Need:
For the Burgers:
- 2 (15-ounce) cans black beans, drained and rinsed
- 1/2 cup rolled oats
- 1/2 cup finely chopped onion
- 2 cloves garlic, minced
- 1/4 cup finely chopped red bell pepper
- 2 tablespoons fresh cilantro, chopped (optional)
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili powder
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
- 1 large egg (or flax egg for vegan option)
- 1 tablespoon olive oil (for cooking)
For Serving:
- Whole wheat burger buns
- Desired toppings (lettuce, tomato, avocado, etc.)
How Much Time Will You Need?
This delicious recipe takes about 15 minutes of preparation and about 12-15 minutes of cooking time, giving you a total of around 30 minutes. Perfect for a quick and healthy dinner!
Step-by-Step Instructions:
1. Prep the Black Beans:
In a large bowl, take your drained and rinsed black beans and mash them thoroughly with a fork or potato masher. You want them mashed well, but be sure to leave some texture for a hearty bite!
2. Mix in the Ingredients:
Add the rolled oats, chopped onion, minced garlic, red bell pepper, chopped cilantro, cumin, smoked paprika, chili powder, salt, and black pepper to the mashed beans. Stir everything together until it’s well combined.
3. Bind the Mixture:
Crack an egg into the mix (or add a flax egg if you’re vegan) and stir until the mixture holds together. If it feels too wet, add a little more oats. If too dry, just add a splash of water.
4. Shape the Patties:
Using your hands, shape the mixture into four equal-sized patties. Make sure they’re not too thick, so they cook evenly!
5. Cook the Patties:
In a large skillet, heat the olive oil over medium heat. When the oil is hot, add the patties. Cook each side for about 5-6 minutes or until they turn golden brown and are heated through.
6. Assemble Your Burgers:
Now it’s time to serve! Place the black bean burgers on whole wheat burger buns and add your favorite toppings, like fresh lettuce, juicy tomato slices, creamy avocado, or a dollop of yogurt or your choice of sauce.
7. Dig In!
Enjoy your healthy, homemade black bean burgers. They’re not just good for you; they taste amazing too! Happy cooking!
FAQ for Healthy Homemade Black Bean Burgers
Can I Use Canned Beans Instead of Dried Beans?
Yes, using canned beans is perfect for this recipe! Just make sure to drain and rinse them well before mashing. If you prefer dried beans, cook and rinse them thoroughly before using.
How Do I Store Leftover Black Bean Burgers?
Store any leftover burgers in an airtight container in the fridge for up to 3 days. You can also freeze them! Just make sure to wrap each burger individually before placing them in a freezer-safe bag. They’ll keep for about 3 months in the freezer.
Can I Make These Burgers Vegan?
Absolutely! Simply substitute the large egg with a flax egg. To make a flax egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water. Let it sit for a few minutes to thicken before adding it to the mixture.
What Can I Serve with Black Bean Burgers?
These burgers pair wonderfully with baked sweet potato fries, a side salad, or grilled vegetables. You can also serve them with whole grain crackers or quinoa for a hearty meal!