Black Bean Veggie Burgers Recipe
Black bean veggie burgers are a delicious and healthy alternative to traditional meat-based burgers. They are made primarily from black beans, a type of legume that is high in protein and fiber, as well as various vegetables and spices for added flavor. Veggie burgers have become increasingly popular in recent years as more people are looking to reduce their meat consumption and incorporate more plant-based meals into their diets.
Black bean veggie burgers have been around for several decades, with the first known recipe appearing in the Moosewood Cookbook in the 1970s. Since then, they have grown in popularity as a tasty and nutritious alternative to traditional meat-based burgers.
Not only are black bean veggie burgers a great option for vegetarians and vegans, but they are also a healthier choice for meat-eaters. Black beans contain antioxidants and other nutrients that have been linked to lower rates of heart disease, diabetes, and cancer. Additionally, veggie burgers tend to be lower in saturated fat and calories than traditional beef burgers.
If you’re looking to make your own black bean veggie burgers at home, there are a few key ingredients that you’ll need. Canned black beans are the star of the show, along with onions, garlic, bell peppers, and a variety of spices like cumin, chili powder, and smoked paprika. Breadcrumbs or oats and an egg or flax egg substitute are used to bind the mixture together, and a bit of olive oil is used for cooking.
To start, you’ll want to rinse and drain the canned black beans to remove any excess liquid. Then, use a fork or potato masher to mash the beans into a coarse paste. Next, chop the onions, garlic, and bell peppers and sauté them in a bit of olive oil until they are softened and fragrant.
In a separate bowl, mix together the mashed black beans, cooked vegetables, and spices until everything is well combined. Then, add the binder (breadcrumbs or oats and egg or flax egg substitute) and mix until the mixture is thick and holds together well.
To shape the burgers, divide the mixture into four equal portions and use your hands to form each one into a patty. You can cook the burgers on the stovetop in a bit of oil, bake them in the oven, or grill them outdoors for a smoky flavor.
When it comes to serving black bean veggie burgers, there are plenty of options for buns and toppings. Classic burger buns work well, as do whole wheat buns or even lettuce wraps for a low-carb option. Toppings like avocado, salsa, and sliced tomato add freshness and flavor, while sides like sweet potato fries or a green salad make for a well-rounded meal.
Overall, black bean veggie burgers are a delicious and nutritious option that can be customized to your liking. They are easy to make at home and are sure to be a hit with vegetarians, vegans, and meat-eaters alike.
Why black bean veggie burgers are a great option: Black bean veggie burgers are a great option for a variety of reasons. They are a healthy source of protein and fiber, are low in fat, and are suitable for vegetarian and vegan diets. They are also easy to make and can be customized to suit individual tastes.
To make black bean veggie burgers, you will need:
- Canned black beans
- Vegetables (onion, garlic, bell pepper)
- Spices (cumin, chili powder, smoked paprika)
- Breadcrumbs or oats
- Egg or flax egg substitute
- Olive oil
Preparing the black beans:
Before making the burger mixture, you need to rinse and drain the canned black beans thoroughly. Then, you can mash them with a fork or potato masher until they are roughly mashed.
Preparing the vegetables:
To prepare the vegetables for the burger mixture, you need to chop the onion, garlic, and bell pepper into small pieces. Then, you can cook them in a pan with some olive oil until they are soft and fragrant.
To make the burger mixture, you will combine the mashed black beans, cooked vegetables, spices, breadcrumbs or oats, and egg or flax egg substitute in a large bowl. Mix well until everything is combined.
Shaping and cooking the burgers:
To shape the burgers, use your hands to form the mixture into patties. You can cook them on the stovetop in a frying pan, in the oven on a baking sheet, or on the grill.
To serve the black bean veggie burgers, you can use traditional burger buns and toppings like lettuce, tomato, and cheese. You can also serve them with a variety of sides like sweet potato fries, salad, or coleslaw. Beverage pairings like beer, lemonade, or iced tea complement the dish well.
Variations and customizations:
Black bean veggie burgers can be easily customized to suit individual tastes. You can add different flavors to the burger mixture like jalapeño, corn, or cilantro. You can also adjust the spice level or make the burgers gluten-free or vegan.
Tips and tricks:
To prevent the burgers from falling apart, make sure you use enough binder (breadcrumbs or oats and egg or flax egg substitute) and refrigerate the mixture before shaping. You can store leftover burgers in an airtight container in the fridge for up to 3-4 days or freeze them for later.
Black bean veggie burgers are a delicious and healthy alternative to traditional meat-based burgers. They are easy to make, customizable, and suitable for a variety of dietary restrictions. Don’t be afraid to try this recipe at home and enjoy the benefits of this tasty dish.
- 1 16 oz can black beans rinsed and drained
- 1/2 green bell pepper
- 1/2 small onion
- 2 cloves garlic peeled
- 2/3 cup whole wheat bread crumbs
- 1 Tbsp chili powder
- 1 tsp cumin
- Salt & Pepper to taste
Place rinsed and drained black beans in a bowl. If needed, blot them with a paper towel to remove any extra moisture. Place in a large bowl and mash well with a fork.
Place the bell pepper, onion and garlic in a food processor and process until finely minced. Transfer mixture to a fine mesh strainer to remove the excess water. (Remove as much moisture as you can--if it's too wet, the burger wont hold together as well.)
Add the strained vegetable mixture to the bowl with the black beans. Add the chili powder, cumin and salt and pepper and stir to combine. Add beaten egg and mix. Stir in bread crumbs. Form mixture into 4 patties.
Answer commonly asked questions about Black Bean Veggie Burgers Recipe
Sure, here are some commonly asked questions about Black Bean Veggie Burgers Recipe and their answers:
Q: What makes black bean veggie burgers a good option? A: Black bean veggie burgers are a great option for those who are looking for a plant-based protein source that is also low in fat and high in fiber. They are a healthy alternative to traditional meat burgers, and they are also versatile and delicious.
Q: How do I prepare the black beans for the burger mixture? A: To prepare the black beans, rinse and drain them well. You can also mash them with a fork or a potato masher to create a smooth consistency for the burger mixture.
Q: Can I make these burgers without eggs? A: Yes, you can substitute the egg with a flax egg. To make a flax egg, mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for a few minutes until it forms a gel-like consistency.
Q: Can I freeze leftover black bean veggie burgers? A: Yes, you can freeze leftover black bean veggie burgers. Make sure to wrap them tightly in plastic wrap or aluminum foil and place them in an airtight container before freezing. They will last for up to 3 months in the freezer.
Q: How do I prevent the burgers from falling apart? A: To prevent the burgers from falling apart, make sure to add enough binder (breadcrumbs or oats and egg or flax egg substitute) to the mixture. Also, make sure to shape the burgers tightly and refrigerate them for at least 30 minutes before cooking.
Q: How do I make the burgers spicier? A: To make the burgers spicier, you can add chopped jalapeño peppers or a pinch of cayenne pepper to the burger mixture. You can also top the burgers with spicy salsa or hot sauce.
Q: How do I adjust the recipe for a gluten-free diet? A: To make the recipe gluten-free, use gluten-free breadcrumbs or oats and make sure to check the labels on the spices and other ingredients to make sure they are gluten-free. You can also use a gluten-free bun or serve the burger on a bed of lettuce instead.
Q: What are some good beverage pairings for black bean veggie burgers? A: Black bean veggie burgers pair well with a variety of beverages, such as iced tea, lemonade, beer, or a fruit smoothie.