Hearty, flavorful, and satisfying vegetarian burgers made from scratch with dried black beans and spices. These patties hold together perfectly on the stovetop and are a fantastic, wholesome alternative to traditional beef burgers.
Prep20 min
Cook40 min
Servings4
Serving size: 1 serving
447cal
18gprotein
69gcarbs
12g
Ingredients
0.75 cup dried black beans (soaked overnight and cooked)
Perfectly seasoned and baked until golden and crispy, these sweet potato fries are a fantastic, healthier alternative to traditional fries. They're slightly sweet, savory, and incredibly addictive. Soaking the fries before baking is the secret to achieving an extra-crispy texture. This recipe is the perfect side dish or snack for any occasion.
A crisp, refreshing mix of romaine, juicy tomatoes, cool cucumber, and crunchy croutons, all tossed in a creamy ranch dressing. The perfect simple salad to accompany any main course.
About Black Bean Burgers, Sweet Potato Fries and Side Salad
Protein-packed black bean burgers with crispy sweet potato fries. An energy-giving meal that's delicious!
This american dish is perfect for dinner. With 901.6899999999999 calories and 24.68g of protein per serving, it's a nutritious choice for your meal plan.
fat
chili powder
0.25 tsp salt
0.25 tsp black pepper (freshly ground)
2 tbsp olive oil (divided)
4 pcs burger buns (for serving)
4 pcs lettuce (leaves, for serving)
1 pcs tomato (large, sliced, for serving)
1 pcs red onion (small, thinly sliced, for serving)
Instructions
1
Cook the black beans
Place the dried black beans in a large bowl and cover with water. Let them soak overnight, or for at least 8 hours.
Drain the soaked beans and rinse them well. Transfer to a pot and cover with fresh water by about 2 inches.
Bring to a boil, then reduce heat and simmer for 30-40 minutes, or until tender. Drain thoroughly and let them cool and air dry on a tray. Patting them dry is key for firm burgers.
2
Prepare the burger base
In a large bowl, add the cooked and dried beans. Using a potato masher or a fork, mash about three-quarters of the beans, leaving some whole for texture.
Heat 1 tablespoon of olive oil in a small skillet over medium heat.
Add the chopped onion and cook until soft, about 4-5 minutes.
Add the minced garlic, cumin powder, smoked paprika, and chili powder. Sauté for one more minute until fragrant, then remove from heat.
3
Combine and form patties
Add the cooked onion mixture to the mashed beans.
Stir in the breadcrumbs, beaten egg, tamarind paste, apple cider vinegar, salt, and black pepper. Mix gently until just combined.
If the mixture feels too wet, add more breadcrumbs, one tablespoon at a time. Cover and refrigerate for at least 20 minutes to firm up.
Divide the chilled mixture into 4 equal portions and shape them into patties.
4
Cook the burgers
Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat.
Carefully place the patties in the hot skillet. Cook for 4-5 minutes per side until a dark, crisp crust forms.
If using cheese, place a slice on each patty during the last minute of cooking and cover to melt.
5
Assemble and serve
Lightly toast the inside of the burger buns on a dry pan.
Place a cooked patty on each bottom bun. Top with lettuce, tomato slices, and red onion.
Cover with the top bun and serve immediately.
Servings4
Serving size: 1 serving
222cal
3gprotein
38gcarbs
7gfat
Ingredients
700 g Sweet Potato (about 2 large sweet potatoes)
2 tbsp Olive Oil
1 tbsp Cornstarch (key for crispiness)
1 tsp Paprika (use smoked paprika for extra flavor)
0.5 tsp Garlic Powder
0.75 tsp Salt (or to taste)
0.25 tsp Black Pepper (freshly ground)
2 tbsp Fresh Parsley (chopped, for garnish (optional))
Instructions
1
Preheat your oven to 425°F (220°C). Line a large baking sheet with parchment paper.
2
Wash and peel the sweet potatoes. Cut them into uniform fries, about 1/4-inch thick. For maximum crispiness, place the cut fries in a large bowl of cold water and let them soak for at least 30 minutes (or up to an hour). This removes excess starch.
3
Drain the soaked fries thoroughly. Pat them completely dry with a clean kitchen towel or paper towels. This step is critical, as any moisture will prevent them from getting crispy.
4
In a large, dry bowl, toss the fries with olive oil until evenly coated. In a separate small bowl, whisk together the cornstarch, paprika, garlic powder, salt, and black pepper. Sprinkle this seasoning mix over the oiled fries and toss well until every fry is lightly coated.
5
Arrange the seasoned fries in a single layer on the prepared baking sheet. Ensure they are not touching or overlapping to allow for proper air circulation. Use two baking sheets if necessary to avoid overcrowding.
6
Bake for 15 minutes. Remove the baking sheet from the oven and carefully flip the fries using a spatula.
7
Return the fries to the oven and bake for another 10-15 minutes, or until they are golden brown and crispy on the edges.
8
Remove from the oven. Let them cool for a minute on the baking sheet, then garnish with fresh parsley if desired. Serve immediately for the best texture.
1 large head Romaine Lettuce (Washed, dried, and chopped)
1 cup Cherry Tomatoes (Halved)
1 medium Cucumber (Peeled and sliced)
1 medium Carrot (Shredded)
0.25 small Red Onion (Thinly sliced)
1 cup Croutons (Use your favorite store-bought or homemade)
0.5 cup Ranch Dressing (Or more, to taste)
Instructions
1
Prepare the Vegetables (10 minutes)
Thoroughly wash the romaine lettuce leaves. Dry them completely using a salad spinner or by patting with paper towels. This is crucial for a crisp salad.
Chop the dried lettuce into bite-sized pieces and place in a large salad bowl.
Wash and halve the cherry tomatoes, peel and slice the cucumber, shred the carrot, and thinly slice the red onion.
Add all prepared vegetables to the bowl with the lettuce.
2
Combine the Salad Base (2 minutes)
Gently toss the chopped lettuce, tomatoes, cucumber, carrot, and red onion together in the bowl.
Ensure all the vegetables are evenly distributed. At this point, you can cover and refrigerate the salad for up to 4 hours if preparing ahead.
3
Dress and Serve (3 minutes)
Just before you are ready to serve, add the croutons to the salad bowl.
Drizzle the ranch dressing over the salad.
Toss gently until all ingredients are lightly and evenly coated.
Serve immediately to maintain the crispness of the lettuce and the crunch of the croutons.
