Black Bean Burgers: Plant-Powered Goodness!
Black bean burgers are a fantastic option for a delicious and hearty vegetarian main course. They’re packed with protein and fiber, making them a satisfying choice for lunch or dinner. Plus, they’re incredibly versatile and can be customized to your taste preferences. Here’s the basic recipe to get you started:
Ingredients:
- 1 (15-ounce) can black beans, drained and rinsed
- 1/2 cup cooked brown rice
- 1/4 cup rolled oats
- 1/4 cup chopped red onion
- 1/4 cup chopped bell pepper (any color)
- 2 cloves garlic, minced
- 1 tablespoon chopped fresh cilantro (optional)
- 1 teaspoon ground cumin
- 1/2 teaspoon chili powder
- 1/4 teaspoon smoked paprika
- Salt and black pepper to taste
- Cooking spray
Instructions:
- In a large bowl, mash the black beans with a fork until mostly smooth. You can leave some chunks for texture.
- Add the cooked brown rice, rolled oats, chopped vegetables, garlic, cilantro (if using), spices, salt, and pepper. Mix well to combine.
- Form the mixture into patties that are about 1/2 inch thick. You should be able to make 4-6 burgers.
- Heat a large skillet over medium heat and coat with cooking spray.
- Cook the burgers for 3-4 minutes per side, or until golden brown and heated through.
- Serve on hamburger buns with your favorite toppings, such as lettuce, tomato, onion, avocado, salsa, or vegan cheese.
Tips:
- For a firmer burger, you can add a flaxseed egg (1 tablespoon ground flaxseed mixed with 3 tablespoons water) to the mixture. Let it sit for 5 minutes before mixing with the other ingredients.
- If you don’t have cooked brown rice, you can use quinoa or breadcrumbs instead.
- Want to add some kick? Try adding a diced jalapeño pepper to the mixture.
- Get creative with your toppings! Black bean burgers are delicious with all sorts of different flavors.
Black bean burgers are a great way to enjoy a healthy and delicious plant-based meal. They’re perfect for grilling, pan-frying, or even baking. So give them a try and see how you like them!
Bonus Tip: Make a batch of these burgers ahead of time and freeze them for a quick and easy meal later. Just thaw them overnight in the refrigerator before cooking.
Enjoy your delicious and nutritious black bean burgers!