Name: Black Bean Burgers
Total time: 45 min
Yield: 6 Servings
Ingredients: Black Beans: 15 ounce can; Red Onion: 0.3 cup, finely chopped; Carrot: 0.5 cup, grated; Garlic Cloves: 2, finely minced; Olive Oil: 2 Tablespoons (or more); Sea Salt: 0.5 teaspoon; Chili Powder: 1 teaspoon; Ground Black Pepper: 0.25 teaspoon; Burger Buns; Mustard; Ketchup; Butter Lettuce; Carrot: peeled into ribbons then cut; Avocado: sliced; Red Onion: sliced

Ingredients

Black Bean Burger Patties

15 ounce can Black Beans

0.3 cup, finely chopped Red Onion

0.5 cup, grated Carrot

2, finely minced Garlic Cloves

2 Tablespoons (or more) Olive Oil

0.5 teaspoon Sea Salt

1 teaspoon Chili Powder

0.25 teaspoon Ground Black Pepper

Buns & Burger Topping

Burger Buns

Mustard

Ketchup

Butter Lettuce

peeled into ribbons then cut Carrot

sliced Avocado

sliced Red Onion

Directions

Meatless black bean burgers that are easy to make and very filling!

I’m all about my comfort foods and burgers are most definitely in that category!

But I much prefer a meat free option. Black beans are almost always in my kitchen pantry and a great meat substitute for these burger patties.

Beans are one of the healthiest form of plant-based protein you can get.

Beans and legumes have a number of health benefits, including reducing cholesterol, decreasing blood sugar levels and increasing healthy gut bacteria.

Like many other beans, black beans are a great source of fiber, protein and folate.

Black beans may also help reduce the spike in blood sugar that occurs after eating a meal, which may help reduce the risk of diabetes and weight gain!

This recipe uses canned black beans for convenience but you can also use dry.

Soak the dry black beans in filtered water overnight then drain, rinse and cook in fresh water.

Simmer on medium-low for 1 hour or until the beans reach the texture that you like. For this recipe, a fully cooked but firm bean is best.

To imitate the burger laying level look, I like adding lettuce, raw carrot strips for color and crunch, sweet and tangy red onion and avocado.

The best part about black bean burgers is that you can add any topping you like!

How about pickles, pickled red onion, vegan cheese, shredded ice berg lettuce. It is a choose your own adventure!

Check out more meatless burger patties: Juice Pulp Burgers, Brown Rice and Chickpea Patties, Sweet Potato and Quinoa Cakes.

Steps

1 Done	Quick Prep Work Peel and finely dice the onion. Wash, peel and grate the carrot. Peel and finely mince the garlic or use a garlic press. Lastly, drain and rinse the canned black beans.
2 Done	Make The Black Bean Burger Patties First, preheat your oven to 375°F. Heat a large skillet on medium-high heat and add 1 Tablespoon of olive oil. Add the drained and rinsed black beans to the hot skillet, spread out into an even layer and allow the beans to heat through for a couple of minutes. Next, using a fork, potato masher or muddler, mash the back beans well. Add another 1 Tablespoon of oil if the skillet looks dry and lower the heat to medium. Add the finely chopped onion, grated carrot and finely minced garlic. Stir then mash everything again. It will still be a bit chunky, which is fine. Now, season with sea salt, chili powder and freshly ground black pepper. Stir well then turn off the heat and move the black bean mixture into a large bowl to cool slightly. Grab a large baking sheet and line with parchment paper. Using a 1/4 measuring cup, spoon the black bean mixture into the measuring cup then scoop it onto the parchment lined backing sheet. Press and form into 6 equal size black bean burger patties.
3 Done	Bake The Black Bean Burger Patties Bake the patties in the preheated 375°F oven for 25-30 minutes. The outsides of the patties will be crispy but the center of the patties will still be a bit soft.
4 Done	Prep The Burger Toppings & Toast The Burger Buns While the patties are in the oven, prepare your burger toppings. Wash and peel the carrot then peel into ribbons. Wash and dry the lettuce. Peel and slice the red onion and slice the avocado. Lastly, after the patties come out of the oven, place the burger bun halves onto the oven rack and toast for 2-3 minutes then carefully remove with tongs or a large spatula and turn your oven off. Be careful not to burn your buns!
5 Done	Assemble The Black Bean Burgers Start by adding a bit of mustard and/or ketchup to your buns then add some lettuce, top with a black bean burger patty (or two) and add the carrot ribbons, avocado slices and red onion slices. Eat immediately! The black bean burger patties can be stored in an air-tight container in your refrigerator for up to 4 days. To reheat, simply pan fry them with a very small amount of olive oil on both sides until fully heated through. A non-stick pan works best for this.