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Vegan variation of Black Bean Burger
Hearty, flavorful, and satisfyingly firm black bean burgers that won't fall apart on the pan. Packed with savory spices and a perfect texture, this is a go-to recipe for a delicious plant-based meal.
For 4 servings
Prepare the Flax Egg and Aromatics
Create the Patty Mixture
Form and Chill the Patties
Hearty, flavorful, and satisfyingly firm black bean burgers that won't fall apart on the pan. Packed with savory spices and a perfect texture, this is a go-to recipe for a delicious plant-based meal.
This american recipe takes 40 minutes to prepare and yields 4 servings. At 474.14 calories per serving with 14.86g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
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Cook the Black Bean Burgers
Assemble and Serve
Add 1 finely chopped jalapeño (seeds removed for less heat) or 1/4 teaspoon of cayenne pepper to the patty mixture for a spicy version.
To make this recipe gluten-free, use certified gluten-free rolled oats, gluten-free panko breadcrumbs, and substitute tamari for soy sauce.
Boost the nutritional content by mixing in 1/4 cup of finely chopped mushrooms, bell peppers, or grated carrots. Sauté them along with the onions.
For a 'cheesy' burger, mix 2-3 tablespoons of nutritional yeast into the patty mixture or top the cooked patty with a slice of your favorite vegan cheese.
Black beans are an excellent source of plant-based protein, which is crucial for building and repairing tissues, supporting muscle mass, and maintaining overall body function.
The combination of black beans, rolled oats, and vegetables provides a significant amount of dietary fiber. Fiber aids in digestion, promotes gut health, helps regulate blood sugar levels, and contributes to a lasting feeling of fullness.
This burger is naturally free of cholesterol and low in saturated fat. The soluble fiber in black beans and oats can help lower LDL ('bad') cholesterol levels, reducing the risk of heart disease.
Black beans are a powerhouse of essential minerals like iron, magnesium, manganese, and folate. These nutrients are vital for energy production, bone health, and preventing anemia.
A single vegan black bean burger, including the bun and standard toppings, contains approximately 380-420 calories. The patty itself is around 150-170 calories.
Yes, it is a very healthy option. It's packed with plant-based protein and dietary fiber from the beans and oats, contains no cholesterol, and is low in saturated fat. It's a great way to get essential nutrients like iron and magnesium.
Absolutely! For a lower-oil option, you can bake them. Preheat your oven to 400°F (200°C). Place the chilled patties on a parchment-lined baking sheet and bake for 10-12 minutes per side, or until firm and lightly browned.
The most common reasons are: 1) The beans were too wet. Make sure to dry them thoroughly. 2) The mixture was over-processed, creating a paste-like texture. Leave some beans whole. 3) You skipped the chilling step. Chilling is essential for the binders (flax egg, oats, breadcrumbs) to set and firm up the patties.
Yes. You can prepare the uncooked patties and store them in an airtight container in the refrigerator for up to 3 days. You can also freeze uncooked patties for up to 3 months. Cooked patties can be refrigerated for 3-4 days and reheated in a pan or microwave.
If you don't have ground flaxseed, you can use a chia egg (1 tbsp chia seeds + 3 tbsp water). A commercial vegan egg replacer would also work well. In a pinch, you could also try 2-3 tablespoons of mashed sweet potato or pumpkin puree as a binder.
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