The Best Black Bean Veggie Burgers Recipe for 2023

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.

Ingredients:

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.

Combining ingredients:

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.

Serving suggestions:

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.

Conclusion:

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.