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Hearty, flavorful, and satisfyingly firm black bean burgers that won't fall apart on the grill. Packed with savory spices, these patties are perfect for a healthy weeknight dinner.
For 4 servings
Prepare Beans and Aromatics
Form the Burger Mixture
Shape and Chill the Patties
Hearty, flavorful, and satisfyingly firm black bean burgers that won't fall apart on the grill. Packed with savory spices, these patties are perfect for a healthy weeknight dinner.
This american recipe takes 30 minutes to prepare and yields 4 servings. At 444.17 calories per serving with 18.26g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Cook the Burgers
Assemble and Serve
Add 1-2 teaspoons of adobo sauce from a can of chipotle peppers and 1 finely chopped chipotle pepper to the mixture for a smoky, spicy kick.
Sauté 1/2 cup of chopped mushrooms with the onions and garlic. Serve the cooked burger topped with a slice of Swiss cheese.
Substitute the panko breadcrumbs with gluten-free breadcrumbs and the all-purpose flour with a gluten-free all-purpose blend or oat flour. Serve on gluten-free buns.
Add 1/4 cup of finely chopped bell peppers or corn kernels to the mixture for added texture and nutrition. Sauté them with the onions.
Adapted versions of this recipe for specific dietary needs:
Black beans are an excellent source of plant-based protein, which is essential for muscle repair, immune function, and keeping you feeling full and satisfied.
The high fiber content from the beans aids in digestion, helps regulate blood sugar levels, and promotes a healthy gut microbiome.
Compared to red meat burgers, black bean burgers are low in saturated fat and free of cholesterol. Their fiber and potassium content also contribute to maintaining healthy blood pressure levels.
The three most important steps are: 1) Make sure your beans are very dry before mashing. 2) Use binders like egg, breadcrumbs, and flour to hold the mixture together. 3) Chill the formed patties for at least 15-30 minutes before cooking to help them firm up.
Yes, they are a very healthy option. They are packed with plant-based protein and dietary fiber, and are significantly lower in saturated fat and cholesterol compared to traditional beef burgers. They support digestive health and can help with weight management.
A single black bean patty has approximately 180-220 calories. A complete burger with a standard bun and toppings will typically range from 350-450 calories, depending on the bun and any sauces used.
Absolutely. To make them vegan, replace the large egg with a 'flax egg' (1 tablespoon ground flaxseed mixed with 3 tablespoons water, let sit for 5 minutes) and ensure your Worcestershire sauce is vegan (many contain anchovies).
Yes, baking is a great alternative. Preheat your oven to 400°F (200°C). Place the patties on a lightly greased baking sheet and bake for 10-12 minutes per side, or until firm and lightly browned. They won't be as crispy as pan-fried, but they will be delicious.
Store cooked patties in an airtight container in the refrigerator for up to 4 days. You can also freeze them. Place cooked and cooled patties on a baking sheet to freeze individually, then transfer to a freezer bag for up to 3 months. Reheat in a skillet, oven, or microwave.
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