Description
These Healthy Black Bean Burgers are great for easy meatless meals the whole family will love! They are made with hearty black beans fresh veggies, breadcrumbs, or rice, egg, and flavorful spices. You can whip them up quickly and enjoy them all week long!
Ingredients
Scale
- 1 tablespoon olive oil
- 1/4 cup red onion-diced
- 4 oz baby bella mushrooms -wiped clean and chopped
- 1/2 red bell pepper-diced
- 1/2 green bell pepper-diced
- 2 teaspoons garlic paste – or 1 clove garlic (minced)
- 1 (15oz) can black beans -drained and rinsed well
- 1 large egg-lightly whisked
- 2/3 cup breadcrumbs
- 1 teaspoon chili powder
- 1 teaspoon onion powder
- 1 teaspoon ground cumin
- 1 teaspoon Italian seasoning
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1–2 tablespoons avocado oil- for cooking
Instructions
- Line a baking sheet with parchment paper and set it aside.
- Cook the veggies: Heat up a skillet to medium heat with 1 tablespoon olive oil. Once hot, add the onions, peppers, and mushrooms and cook for 3-4 minutes until the veggies start to brown. Sprinkle with salt and pepper. Add in the garlic and cook for 2 more minutes. Set aside to cool.
- Prep the black beans: While the veggies are cooling, mash up the black beans in a medium size bowl using the back of a fork, leaving some whole for added texture. A potato masher or food processor also works great for this.
- Make the burger mixture: Add the cooked veggies, egg, breadcrumbs, spices, salt, and pepper to the bowl with the black beans and stir to combine. Using your hands form 4-5 even-size burger patties. I found that a 1/2 cup made 5 perfect size burgers. Place the formed burgers onto the parchment-lined baking sheet in a single layer (no overlapping) and place them into the freezer for 30 minutes to allow them to firm up.
- Cook the burgers: Heat up a skillet to medium heat with 1 tablespoon of avocado oil. Once the oil is hot, add the burgers and cook for 5-6 minutes per side. Remove and let cook for a few minutes. Note: cooking times may vary based on the size of the burgers as well as the pan and level of heat used. Cook in the air fryer: 390°F 8-10 minutes, or until golden and cooked through.
- Serve: Add the burgers to whole grain buns topped with your favorite burger toppings and enjoy!
Notes
- Use good quality, low-sodium black beans – I find that organic is best! Since black beans are the main ingredient, you want to make sure you buy a good quality brand. They are super inexpensive too!
- Thoroughly drain and rinse the black beans before using – This step is so important and will help bring out all of the incredible black bean flavors.
- Chop the veggies into smaller pieces – this is a good rule of thumb when making any type of veggies burger so you don’t have big pieces of veggies sticking out of the burger mixture when you are trying to form it.
- Let the burgers chill before cooking – Once the burgers are formed, it is important to let them sit in the freezer for at least 30 minutes before you cook them. This will really help them firm up and stay together when cooked.
- You can freeze these burgers easily – When you place them in the freezer before cooking, simply leave them in there for about 60 minutes on the sheet pan. Remove, wrap each burger in plastic wrap, place in an airtight container, and freeze for up to a month. When ready to cook, let them defrost on the counter for 15 minutes, then follow the recipe cooking instructions.
- Prep Time: 45 minutes ( included chill time)
- Cook Time: 12 minutes
- Category: Main Dishes
- Method: stovetop
- Cuisine: American
