This Easy Healthy Black Bean Burger is packed with flavor and nutrients! It’s made with black beans, spices, and some veggies, making it a perfect choice for a tasty meal that’s good for you.
These burgers are so simple to make. Just mash, mix, and cook! I love serving them with fresh toppings like avocado or salsa. Who knew eating healthy could be this delicious? 😋
Key Ingredients & Substitutions
Black Beans: Canned black beans work great for convenience, but you can also use cooked dried beans if you have time. Just make sure to season them well before adding.
Bell Pepper: Any color bell pepper adds a hint of sweetness, but you can use jalapeño if you like a little heat. Zucchini can be a good veggie substitute too!
Egg: The egg helps bind the ingredients. If you’re looking for a plant-based option, try flaxseed meal mixed with water—1 tablespoon of flaxseed with 3 tablespoons of water will do the trick!
Quick Oats: I prefer quick oats for their smooth texture. If you need a gluten-free option, use certified gluten-free oats, or you can substitute with breadcrumbs—just adjust the quantity as needed.
Cheese: I love Monterey Jack for its meltiness! Feel free to substitute with any cheese you prefer—vegan cheese is also a good option.
How Do I Make Sure My Black Bean Burgers Hold Together?
To ensure your burgers don’t fall apart, it’s essential to mix everything well and let the mixture sit for a bit. Here’s how:
- Mash the black beans until mostly smooth, leaving some chunks for texture.
- Mix in ingredients carefully. Make sure the oats are evenly distributed; they help hold everything together.
- After mixing, let the mixture rest for about 5 minutes. This gives the oats time to absorb moisture and makes it easier to shape the patties.
Shaping the patties about 1/2 inch thick also helps them cook evenly. And don’t skip the step of cooking them in oil; this gives a nice crispy exterior!
How to Make Easy Healthy Black Bean Burger
Ingredients:
- 1 (15-ounce) can black beans, drained and rinsed
- 1/2 bell pepper, any color, finely chopped
- 1/2 small yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 egg
- 1 tablespoon chili powder
- 1 tablespoon cumin
- 1 teaspoon smoked paprika
- 1/2 cup quick oats or oat flour
- Salt and pepper to taste
- 1 tablespoon olive oil or cooking spray (for frying)
- Whole wheat hamburger buns
- Toppings:
- Lettuce
- Melted cheese (e.g., Monterey Jack or cheddar)
- Cooked red onions
- Guacamole or sliced avocado
- Ketchup or your favorite sauce
How Much Time Will You Need?
This recipe will take about 30-35 minutes to prepare and cook. You’ll spend about 15 minutes mixing the ingredients and shaping the patties, and then about 15-20 minutes cooking them in the skillet. Perfect for a quick weeknight dinner!
Step-by-Step Instructions:
1. Prepare the Beans:
In a medium bowl, mash the drained black beans with a fork or potato masher until mostly smooth but still a little chunky. This will give your burger a great texture.
2. Add Veggies:
Add the finely chopped bell pepper, onion, and minced garlic to the mashed beans. Mixing in fresh veggies not only adds flavor but also boosts the nutrition!
3. Mix in Seasonings:
Now, stir in the egg, chili powder, cumin, smoked paprika, and a sprinkle of salt and pepper. These spices will add a wonderful kick to your burgers!
4. Add Oats:
Next, mix in the quick oats or oat flour until the mixture holds together enough to form patties. Let the mixture sit for about 5 minutes to allow the oats to absorb moisture.
5. Shape the Patties:
Shape the mixture into 4 patties, about 1/2 inch thick. This thickness ensures they cook evenly and stay juicy.
6. Cook the Patties:
Heat olive oil in a large skillet over medium heat. Once heated, carefully place the patties in the skillet. Cook for about 4-5 minutes on each side, or until they are browned and heated through.
7. Add Cheese:
During the last minute of cooking, top each patty with a slice of cheese and cover the pan with a lid to help it melt nicely.
8. Toast the Buns:
While the patties are cooking, lightly toast the whole wheat buns in a toaster or on the skillet until golden and crispy.
9. Assemble the Burgers:
To assemble, place lettuce on the bottom bun, followed by the black bean patty with the melted cheese, cooked red onions, and guacamole or avocado. Top it off with ketchup or your favorite sauce, and close with the top bun.
10. Serve and Enjoy:
Serve immediately with your favorite side dish, such as sweet potato fries or a fresh salad. Enjoy this delicious, healthy black bean burger packed with flavor!
Happy cooking!
FAQ for Easy Healthy Black Bean Burger
Can I Make This Recipe Vegan?
Absolutely! To make the black bean burger vegan, simply replace the egg with 1 tablespoon of flaxseed meal mixed with 2.5 tablespoons of water. Let it sit for a few minutes until it becomes gel-like, then mix it in with the other ingredients.
What Can I Use Instead of Quick Oats?
If you don’t have quick oats on hand, you can use oat flour or regular breadcrumbs as a substitute. Just be sure to adjust the quantity as needed; you may need a little less if you’re using breadcrumbs.
Can I Freeze Leftover Patties?
Yes, these black bean burger patties freeze well! After cooking, let them cool completely, then place them in an airtight container or freezer bag. They can be frozen for up to 3 months. To reheat, simply thaw in the fridge overnight and warm on the stovetop or in the oven.
What Are Some Good Toppings for These Burgers?
There are plenty of delicious options! Aside from guacamole and cheese, you can add fresh salsa, sliced jalapeños, pickles, grilled mushrooms, or even a tangy yogurt sauce for extra flavor. Feel free to get creative!
