Veggie burgers are the rage! People are making these delicious bites from anything and everything. My take on these healthy gems? Black Beans!!
Black Bean Background:
Latin style black bean burgers with spicy pico de gallo, to be more precise. Being Latin American, I grew up eating black beans. I will be honest with you and tell you that I did not appreciate them that much growing up. As an adult, I have grown to love them. By the way, I recently created a recipe for chickpea burgers on this site, so you might want to check that one out too.
Are black beans healthy? YES
They belong to a family of nutrients referred to as pulses. In this family of nutrients one can also find lentils, fava beans, chickpeas, and kidney beans. Black beans are a staple in the cuisines of Latin America and the Caribbean. They are also referred to as turtle beans, I am not sure why. Black beans go back about 6,000. Yes, they’ve been around a long time!
Step by step photos:
- Gather all the ingredients for the burgers and have them measured, chopped and ready to go: black beans, onion, garlic, cilantro, jalapeño, cumin, chili powder, allspice, egg or aquafaba, chickpea flour and some oil for frying later.
- Place all the black bean burger ingredients in a food processor and pulse to combine.
- You should have a chunky texture and not totally smooth as shown. You may have to scrape down the side of the food processor during the pulsing to combine.
- Form the black beans into patty sized rounds and place on a plate and refrigerate for 30-45 minutes to allow them to firm up. (Resting time.)
- While the burgers are resting gather all the ingredients for the pico de gallo: tomato, onion, jalapeño, cilantro, red wine vinegar, chili powder, lime juice and a dash of sugar.
- Place all the ingredients in a serving bowl for the pico de gallo.
- Stir to combine and refrigerate until ready to serve.
- Take the burgers from the refrigerator and heat the olive oil on medium heat. Fry the burgers until nicely brown and crispy on each side. Serve on a bun or greens and top with the pico de gallo. Enjoy!
This black bean burger recipe is definitely a healthier alternative to a quarter-pounder. Low fat and 100% natural. You can serve it with a little pico de gallo (yes, I included the recipe). Yup, skip the ketchup for this one. You might even want to skip the bun and serve it over greens for a truly healthy alternative.
Btw… did I mention that this is a gluten free recipe? Yes! I decided to skip the breadcrumbs as a binder and use chickpea flour. Really, you can’t tell the difference. The best black bean burgers are also incredibly simple to make: put all the ingredients in the food processor, and voila!
Frequently Asked Questions:
- Can I freeze black bean burgers? Yes, you can place them in an airtight container with wax paper or parchment paper between layers. They will keep for 2 months nicely. Thaw them completely in the refrigerator before cooking in a skillet.
- Can I grill the black bean burgers? I would not grill them on grill grates as they might split or fall apart. They are a but delicate and hold their shape better when you do them in a skillet with a little oil to prevent sticking.
- Are these gluten free? Yes, because I used chickpea flour instead of breadcrumbs these are gluten free.
- Are the black bean burgers healthy? Yes, as they are high in protein along with fiber and very low in fat.
Black Bean Burgers with Spicy Pico de Gallo Recipe
A fabulous spicy vegetarian recipe. You can adjust the size and turn it into a mouthwatering appetizer. Serve with pico de gallo. You can omit the egg and use aquafaba for a vegan option.
- 2 cans black beans , drained and rinsed
- 1 onion medium, finely diced
- 2 garlic cloves minced
- 2 Tbsp cilantro chopped
- 1 jalapeno small, cored, seeded, and diced
- 2 tsp ground cumin
- 2 tsp chili powder
- 1/8 tsp allspice
- 1 egg beaten, or 1/3 cup aquafaba
- 1/2 cup chickpea flour
- 3 Tbsp olive oil for pan frying
- To make the "burgers": In a food processor, place beans, onion, garlic, cilantro and jalapeno. Pulse a few times until you have a thick dough-like texture. Add in the cumin, chili powder, allspice, egg,(aquafaba) and chickpea flour and pulse again until well mixed, but you want to have a chunky texture, not a puree. Place mixture in a bowl and chill for about 20 minutes.
Shape into 4 patties. Place the patties on a place and refrigerate for 30-45 minutes to allow them to firm up. ( Resting time.)
While the patties are resting make the pico de gallo. Place all ingredients in a bowl and mix. Refrigerate until ready to use.
Once the patties are firm and ready, remove them from the refrigerator. Heat olive oil ( enough to cover the bottom of the pan) in a non-stick skillet and quickly pan fry for about 5 minutes on each side.
Serve on a bun or greens and top with pico de gallo.