Veggie burgers are the rage! People are making these delicious bites from anything and everything. My take on these healthy gems? Black Beans!!
Plant-based burgers from companies like Impossible Foods, Beyond Burger, and Morning Star are becoming increasingly popular as much of the world has gone vegetarian/vegan, or just want to reduce meat consumption. But the original vegetarian burger option was a simple veggie burger. But frozen, pre-made veggie burgers can taste flavorless sometimes, turning people away from the magic of vegetables. Luckily for you, this recipe has a lot of flavor, as it uses cumin, jalapeno, allspice, and more.
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.
Why are black bean burgers so popular?
Black bean burgers are a healthier alternative to regular burgers. They’re high in fiber, lower blood pressure, and contribute to weight loss. Vegans and vegetarians love them because when blended with the right spices, black bean burgers pack a lot of flavor. That’s what scares some people off about black bean burgers. If you don’t add other elements to the burger, people think they’re flavorless, but this way of thinking couldn’t be more wrong!
If you’re nervous about the burgers being mushy, try laying your beans out on a baking sheet. Let the beans sit for about 15-20 minutes to let them dry out. The less moisture in the beans, the more firm they’ll be. You’ll need a binder to keep the burger together too, but you’ll likely have one laying around. In this recipe, we use chickpea flour, but you can use breadcrumbs or egg 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.
That said, you can also deck this burger out as much as you would a normal burger. Add a slice of cheddar, lettuce, tomato, raw onion, and ketchup. Or get fancy and add a slice of Gouda with some caramelized onions on top. Keep the recipe vegan by omitting the egg and opting for aquafaba. Add guacamole on top and moisten your bun with ketchup or vegan mayo.
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
- ⅛ tsp allspice
- 1 egg beaten, or ⅓ cup aquafaba
- ½ 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.