These oven-baked black bean burgers are my family’s go-to! They’re a crowd pleaser even for meat-eaters. This was one of the first plant based recipes we tried, and for a while, we were making them every weekend. They’re THAT good!
The texture is crispy on the outside and slightly soft on the inside for the perfect burger bite. They have a slight smoky flavor, and you can customize them with your choice of toppings. I like mine with grilled onions, lettuce, tomato, pickles, and burger sauce. I also love how you can make them in the oven and don’t need a grill!
Black Bean Fun Facts:
Black beans are affordable and packed with nutrients.
- 1 cup = 15 grams of protein and 15 grams of fiber
- Benefit gut, skin, and heart health
- Good for regulating blood sugar
Women, black beans are fantastic for your menstrual cycle. During menstruation, the magnesium can relieve cramps. Thiamine can help with period pains (1/2 cup of black beans has 27% of your daily value). During the follicular phase (days 6-13), black beans help build your uterine lining.
Men, black beans are beneficial for you as well. They help maintain healthy testosterone levels. Zinc, vitamin D, and magnesium in black beans can boost your testosterone which is essential for energy, muscle mass, and reproductive health. The magnesium can also reduce stress, boost your brain function, and give you energy.
Substitutions & Variations
For gluten free, breadcrumbs can be substituted for oats.
If you’re in a hurry, skip step 3 and add the uncooked bell pepper, onion, and minced garlic in step 4.
For oil free, you can saute the vegetables with water in step 3 or add them raw in step 4.
Check this out
Black Bean Burgers
Ingredients
- 2 14oz cans of black beans
- 1 Tbsp olive oil
- ½ green bell pepper diced
- ½ yellow onion diced
- 1 Tbsp minced garlic
- 1 ½ tsp cumin
- 1 tsp chili powder
- ½ tsp garlic powder
- ¼ tsp paprika
- ¼ tsp salt
- ¼ tsp black pepper
- ½ cup breadcrumbs or oats
- 2 flax "eggs" 2 Tbsp ground flax, 5 Tbsp water
- 1 Tbsp worcestershire sauce or liquid smoke
- 3 Tbsp BBQ sauce or ketchup
Instructions
- Make the flax egg in a small bowl and set aside.
- Drain and rinse the black beans, then lay flat on a parchment lined baking sheet. Bake at 350 for 10 minutes, then mash with a fork.
- Heat 1 Tbsp of olive oil in a small skillet over medium heat. Add onion, bell pepper, and minced garlic and cook until softened and most of the water is absorbed.
- In a large bowl, mix the mashed black beans, cooked vegetables, and the remaining ingredients including the flax egg. Stir together until well incorporated.
- Form into 8 burgers using a ⅓ cup of the mixture for each burger. Lay burgers on a baking sheet lined with parchment paper.
- Bake at 375 for 20 minutes, flipping halfway through.
Leave a Reply