Black Bean Burgers
Are you sick of eating meat? Or trying to eat less? Or are you a vegetarian looking for some inspiration? Either way, these black bean burgers are super simple to make and let you eat a delicious burger without any of the guilt! Black Beans are packed with plenty of protein and considerably less fat than most meats. Making them a great substitute for meat!
You can shape these black bean burgers as you would with mince. The easiest way is using a burger press as the mixture tends to stick to everything it touches. Alternatively, you can shape the burgers with your hands, or spread the mixture out to your desired thickness and use a glass or plastic container to act as a cutter – scroll down below, I improvised with a protein shaker!
One word of warning, DO NOT add your egg to the bean mixture if it is still warm – I mean you can, but you will end up with scrambled eggs and beans. Not a delicious burger!
What You’ll Need
2 400g tins of Black Beans (strained and washed)
1 Onion (diced)
2 cloves or 1 Tbsp of crushed garlic
1-2 Eggs (whisked)
1 tsp Paprika
½ – 1 tsp Cayenne Pepper (all depends on your child tolerance)
100g Breadcrumbs (I like panko)
1-2 Tbsp Hoisin Sauce (optional, but delicious addition)
- Preheat oven to 200C and then pour beans into a baking dish and splash with some oil. Bake for 20 minutes – This dries out the beans and stops your burges turning to mush!
- In a skillet, saute diced onion and crushed garlic over medium heat until they turn translucent.
- Allow onion and beans to cool to room temperature, before mashing.
- Once mashed, add cayenne, garlic powder, salt, pepper, paprika, and bread crumbs and mix through.
- Whisk egg and pour over bean mixture. You will want a pair of gloves on before mixing through with your hands – this stuff is sticky!
If mixture is too dry you can add some more egg to help bind or add in some hoisin sauce for an extra flavour dimension.
- Roll mixture into balls and then squash into patties. Or press mixture to desired thickness in the baking dish and use a large glass or cookie cutter to make patties.
- Cook patties over medium heat in a skillet until “toasted” on both sides.
- Store excess black bean burger patties in the fridge for up to 3 days. Or keep in the freezer and defrost for 30 seconds in the microwave or thaw in the fridge overnight before cooking.
Suggested Side: Sweet potato fries, salad
Suggested Sauce: sriracha mayo, garlic mayo
Happy eating guys! Be sure to check out our other recipes here if you needed an extra inspiration!