Easy Black Bean Burgers

Quick and Easy Black Bean Burgers – this quick and easy burger recipe holds together well and is mild enough to pair with all kinds of flavors!

 

Speedy Black Bean Burgers

Speedy is no joke here, guys – these burgers really are so quick and easy. Chopping the vegetables took the most time – you can have these whipped up in the time it takes for your oven to preheat. If you are baking them, that is – these can also be pan fried. That’s how we like them!

These tasty burgers are from Megan Gilmore’s second book, No Excuses Detox: 100 Recipes to Help You Eat Healthy Every Day. But wait! This book is not your typical idea of detox. It’s better. It is deliciously satisfying.

Even though I do love fresh juice and still juice often, detox isn’t really a thing we do around here. Megan feels the same way – since we come equipped with our own detoxification system, she simply encourages us to eat whole foods on a regular basis. This supports our natural detox systems, no drastic and limiting fasts. No Excuses Detox is a great guide to a whole food, vegetarian approach, with simple and accessible recipes that are tasty and fulfilling – nothing remotely reminiscent of a detox.

These easy black bean burgers? SO easy, and they are mild enough in flavor that you can dress them up any number of ways, like topping them with Easy Avocado Sauce.

from the book: [this recipe is] loaded with fiber and protein from black beans and lots of flavorful veggies, to truly earn the name of a“veggie” burger. I prefer the texture of these burgers when they are pan-fried, but I bake them more often because you can finish cooking the whole batch in less than 30 minutes. Feel free to double this recipe and freeze the extras for a quick and easy weeknight meal.

 

 

Speedy Black Bean Burgers recipe reprinted with permission from No Excuses Detox by Megan Gilmore, copyright © 2017, published by Ten Speed Press, an imprint of Penguin Random House LLC

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Yield: 8 patties

Easy Black Bean Burgers

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this quick and easy burger recipe holds together well and is mild enough to pair with all kinds of flavors!

Prep Time 15 minutes

Cook Time 25 minutes

Total Time 40 minutes

Ingredients

• 1 1/2 cups (one 15-ounce can) cooked black beans, rinsed and drained
• 1 cup gluten-free rolled oats
• 1 1/4 teaspoons fine sea salt
• 1 carrot, chopped
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1 red bell pepper, diced
• 1/4 red onion, diced
• 1/2 cup loosely packed fresh flat-leaf parsley, chopped
• coconut oil, for frying (optional)
• 6 to 8 burger buns or butter lettuce leaves
• toppings: arugula, avocado, red onion

Instructions

1. Preheat oven to 350 °F
2. (if you plan to bake them) and line a baking sheet with parchment paper.
3. In the bowl of a large food processor fitted with an “S” blade, combine the beans, oats, salt, carrot, cumin, chili powder, garlic powder, bell pepper, onion, and parsley and process until a uniform mixture that sticks together is created. The mix shouldn’t be super smooth and may even resemble the texture of ground beef.
4. Use a 1/3-cup measure to scoop the burger mixture and use your hands to press into patties about ¾ inch thick, making 6 to 8 evenly sized patties. Arrange in a single layer on the prepared baking sheet.
5. To bake: Bake for 15 minutes, then gently flip with a spatula and bake for 10 minutes more. The patties are done when the outside is dry and crisp, but the inside is still tender.
6. To pan-fry: Heat a small amount of coconut oil in a cast-iron skillet over medium heat and place a patty in the center of the pan. Cook for 4 to 5 minutes, until the spatula easily slides under a crisp side, then flip and cook the other side for another 4 to 5 minutes. Repeat with the remaining patties, greasing the pan as needed to prevent sticking.
7. Serve warm with toppings on a bun or in a lettuce wrap. Store leftovers in an airtight container in the refrigerator for up to 1 week, or in the freezer for up to 6 months. (Be sure to place parchment paper between each patty to prevent sticking.) To reheat, simply heat the burgers in a skillet on both sides until the centers are warm.

Notes

dairy, egg, soy and gluten free, vegan recipe

Nutrition Information:

Yield:

8

Serving Size:

1
Amount Per Serving: Calories: 283Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 366mgCarbohydrates: 24gFiber: 7gSugar: 6gProtein: 10g

nutrition calculations results vary by calculator, are for informational purposes only, and are not intended to replace medical advice or treatment.

about Kristina:

Kristina is spabettie! She found cooking at an early age, and created spabettie in 2010 to share vegan recipes. Kristina turned her culinary training into sharing vibrant vegan food!  Read more…

 

 

 

 

 

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