Recipe: Black Bean Burgers

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Black bean burgers are a must-have in The House of Lev. The Big eats them several times a week and is a great nutrient dense choice for my uber picky eater. She eats them plain, but you could certainly top yours with all the fixings (the rest of the family definitely does).

What I love about these:

  • They are super easy to make.
  • They use pantry staples we always have on hand.
  • They freeze exceptionally well.
  • They pack in a lot of nutritional bang for the buck.
  • They are dairy and gluten free, so I even get to enjoy them.

I used to make a slightly more complicated version with fresh onions and parsley, but have found that they don’t hold together as well when I do that. So I stick to dried minced onions and dried parsley and, honestly, I think they taste better this way.

If you’re looking for a quick and easy vegetarian / vegan burger, give this one a try! I’ve been making it for years (was on the OG Reluctant Vegetarian site) and can’t see us stopping anytime soon.

Black Bean Burgers

Emily
lack bean burgers are a must-have in The House of Lev. The Big eats them several times a week and is a great nutrient dense choice for my uber picky eater. She eats them plain, but you could certainly top yours with all the fixings (the rest of the family definitely does).
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Prep Time 5 minutes
Cook Time 10 minutes
Course Mains
Cuisine Vegetarian
Servings 7
Calories 495 kcal

Ingredients
  

  • 2 15 oz cans black beans drained and rinsed
  • 1 Tbsp dried minced onion
  • 1 tsp garlic powder
  • 1 Tbsp dried parsley
  • 1/2 tsp salt
  • 1/2 cup oat flour See note
  • 1/2 cup ground flaxmeal
  • 1/4 cup chickpea flour

Instructions
 

  • In a large bowl, mash black beans with a potato masher or fork. Leave some beans whole for a better texture.
  • Add remaining ingredients and mix until combined. Form into patties (approximately 1/4-1/2 cup per patty). Set aside what you want to eat and place the rest on a parchment or wax paper lined baking sheet to freeze.
  • If making fresh, heat a pan over medium heat. Add some olive oil to the pan and add your patties. Cook 4-5 minutes per side or until browned. If cooking from frozen, cover your pan and cook on medium-low heat for an extra 1-2 minutes per side.
  • Serve on a bun of your choice with your favorite toppings.

Notes

To make your own oat flour: It’s a 1:1 ratio of old fashioned or rolledTooats to oat flour. Add oats to blender or food processor and run on low speed for 30 seconds to a 1 minute. Shake and repeat a few times until oats are finely ground. 
Keyword beans, burgers, dairy-free, gluten free

Nutrition Facts

7 servings per container

Serving Size1

Calories495

  • Amount Per Serving% Daily Value *
  • Total Fat 3.5g 6%
    • Sodium 3297mg 138%
    • Amount Per Serving% Daily Value *
    • Total Carbohydrate 84.3g 29%
      • Dietary Fiber 34.1g 137%
      • Sugars 11.2g
    • Protein 34.9g 70%

      * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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