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Hearty, flavorful, and satisfying vegetarian burgers made from black beans, spices, and a few simple ingredients. They hold together perfectly on the grill or stovetop and are a fantastic healthy alternative to traditional beef burgers.
Prepare the Base
Sauté Aromatics
Combine and Form Patties
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Hearty, flavorful, and satisfying vegetarian burgers made from black beans, spices, and a few simple ingredients. They hold together perfectly on the grill or stovetop and are a fantastic healthy alternative to traditional beef burgers.
This american recipe takes 30 minutes to prepare and yields 4 servings. At 296.81 calories per serving with 9.06g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Cook the Burgers
Assemble and Serve
Replace the large egg with a 'flax egg' (1 tbsp ground flaxseed mixed with 3 tbsp water, let sit for 5 minutes) and use a vegan Worcestershire sauce.
Substitute the panko breadcrumbs with gluten-free breadcrumbs or rolled oats (pulsed a few times in a blender) and serve on gluten-free buns.
Add 1 finely minced jalapeño (seeds removed for less heat) or 1/4 teaspoon of cayenne pepper to the patty mixture.
For a lower-fat option, bake the patties on a parchment-lined baking sheet at 375°F (190°C) for 10-12 minutes per side, until firm and browned.
Black beans are packed with dietary fiber, which promotes digestive health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness, aiding in weight management.
These burgers provide a substantial amount of plant-based protein, essential for muscle repair, immune function, and overall body maintenance, making it a great option for vegetarians and meat-eaters alike.
With zero cholesterol and significantly less saturated fat than beef burgers, black bean burgers support cardiovascular health. The fiber and potassium in beans also help manage blood pressure.
Black beans, onions, garlic, and spices are rich in antioxidants, which help combat oxidative stress and inflammation in the body, contributing to long-term health.
A single black bean patty contains approximately 180-200 calories. A fully assembled burger with a standard bun and toppings can range from 400 to 550 calories, depending on your choice of bun, cheese, and condiments.
Yes, black bean burgers are a very healthy option. They are high in fiber, plant-based protein, and essential nutrients while being significantly lower in saturated fat and cholesterol compared to traditional beef burgers.
The three key steps are: 1) Dry the beans thoroughly after rinsing. 2) Use a binder like an egg and breadcrumbs. 3) Chill the mixture for at least 15-20 minutes before forming and cooking. This helps the patties firm up and hold their shape.
Absolutely. To make them vegan, replace the egg with a flax egg (1 tbsp ground flaxseed + 3 tbsp water) and ensure your Worcestershire sauce is a vegan variety, as traditional versions contain anchovies.
Yes! Baking is a great, healthier alternative. Place the patties on a parchment-lined baking sheet and bake at 375°F (190°C) for about 10-12 minutes on each side, until they are firm and nicely browned.
While black beans are ideal for their texture and flavor, you can experiment with other beans like kidney beans or pinto beans. The texture and taste will be slightly different.