A big struggle in our household is not eating the same 6 meals for supper every night. I am constantly looking for easy recipes that will provide a variety of nutrients, be simple and quick to prepare, and that don’t require a ton of trips to the grocery store. I searched for a long time to find a veggie burger that took under 30 minutes to prepare, had a normal amount of ingredients, and contained ingredients that I already stock in our pantry. Enter the black bean burger. This is a delicious burger that even our three year old enjoys both to help me make and also to eat. More importantly, the consistency of this veggie burger is close enough to a regular beef burger that our 5 year old didn’t even bat an eye before trying it. Filled with a ton of vitamins and nutrients, fiber, protein, healthy fats, and taste, you can feel confident that it is a healthy and no brainer addition to your regular supper menu. This recipe is plant-based, refined-sugar free, and can be made totally gluten free as well. Make these burgers either in a frying pan or on the grill.
Time to prepare: 10 minutes (plus cooking time for rice)
Time to cook: 10 minutes
Makes: 5 large patties or 10 small patties
What you will need: Food processor OR blender OR a potato masher, frying pan or grill, medium sized bowl.
1 Cup of Brown Rice (cooked and cooled slightly)
1 1/3 Cup of Bread Crumbs (use gluten free if you wish to make the recipe gluten free)
1/2 Tbsp of Avocado Oil or Olive Oil (plus more for when you are cooking the patties)
1/2 Tbsp of Onion Powder
1 Tbsp Chilli Powder
1 Tbsp Cumin Powder
1 Tbsp Paprika
1 tsp of Sea Salt
1 tsp of Black Pepper
1 Tbsp Coconut Sugar (or you can use brown sugar)
1 1/2 Cups of cooked Black Beans (you can use kidney beans as well – this is 1 can)*
3-4 Tbsp of BBQ Sauce of choice (if remaining plant-based remember to choose a sauce that meets this requirement or make your own)
1. Add your oil and beans to a food processor or blender and blend well until a nice paste forms. If you do not have a food processor or blender place your beans in a medium-sized bowl and mash with a potato masher or with a fork.
2. Add your cooked brown rice to the paste and continue to blend well until a paste-like consistency.
3. Place your chilli, cumin, paprika, onion, salt, and pepper into the mixture. Add the coconut sugar. Using a spoon, mix well into the paste. Add your BBQ sauce and bread crumbs and mix well. At this point you may want to start using your hands to start creating a consistent mixture. Taste the mixture and adjust seasonings to your personal preference.
4. To make a larger patty take about 1/2 a cup of the paste and form into a burger using your hands and place on parchment paper or a plate. For smaller burgers you can use 1/4 cup of the paste. Press down to form a burger patty, you want it to be about 3/4 inches thick to cook easily.
5. If you are using a grill, heat the grill and put some oil on it to prevent the burgers from sticking. If you are using a frying pan place a small amount of oil (approximately 1 Tbsp) and heat the pan on medium.
6. Add the burgers to the pan and cook for 3-4 minutes on each side. Until well browned.
6. Add the burgers to the grill and close the lid cooking for 3-4 minutes on each side. Until well browned.
7. If you want to melt some cheese on the burgers – now is your chance!
8. Serve your delicious black bean burgers with your required toppings. These taste great with a toasted bun or with a lettuce bun. I prefer mine with some red pepper roasted hummus or some plant-based sriracha aioli.
9. Can be stored in the fridge for up to 3 days.
*Make sure your black beans or kidney beans are well rinsed and patted dry.