Black bean burgers

Puy lentils work beautifully in this recipe, holding their shape and providing texture, as well as taste.

Introduction

About this Recipe

By: Amanda

No fake meat here, just delicious vegetarian protein and fibre.  The key to achieving the perfect texture for these tasty burgers is to dry the beans out in the oven first.

Makes 6-7 burgers

Ingredients

Step by Step Instructions

  • 2 (400g) cans black beans, drained, rinsed, and patted dry
  • 1 tablespoon extra virgin olive oil
  • 3/4 cup finely chopped red pepper (1/2 of a large bell pepper)
  • 1 cup finely chopped red onion (1/2 of a large onion)
  • 3 garlic cloves, minced (about 1 tablespoon)
  • 1 and 1/2 teaspoons ground cumin
  • 1 teaspoon chilli powder
  • 1/4 teaspoon smoked paprika
  • 1/2 cup gluten-free breadcrumbs or oat flour
  • 1/2 cup feta cheese
  • 2 large eggs
  • 2 tablespoons tamari (gluten-free soy sauce)
  • pinch salt & pepper
Step 1

Preheat oven to 180°C.  Spread beans evenly onto a lined baking sheet and bake for 15 minutes until slightly dried out.

Step 2

Meanwhile, gently heat the olive oil and sauté the chopped pepper, onion, and garlic over a medium heat for about 5-6 minutes, or until soft. Gently blot some of the moisture out with kitchen paper.

Step 3

Place in a large bowl or in a food processor with the remaining ingredients. Stir or pulse everything together, then add the black beans. Mash with a fork or pulse the mixture, leaving some larger chunks of beans.

Step 4 :

Form into patties, using about 1/3 cup of mixture in each.

Step 5

To bake: Place patties on a baking sheet lined with baking paper and bake at 180°C for 10 minutes on each side, 20 minutes in total. 

To grill: Place patties on greased aluminum foil and grill for 8 minutes on each side, on a medium-high heat. 

Step 6

Serve in a lettuce leaf bun with homemade coleslaw, sliced avocado or other favourite toppings.

Chef’s tips

Freezing Instructions: Cooked or uncooked black bean burgers freeze well for up to 3 months. Stack between parchment paper in a freezer container or zip-lock bag. Thaw in the refrigerator and reheat to your liking or, if uncooked, cook according to instructions. If desired, you can skip thawing and reheat/cook from frozen for an extra couple minutes.

 

Nutrition

Black beans are a great source of soluble fibre and resistant starch, which are wonderful for gut health, promoting the growth of beneficial bacteria.

To make these burgers dairy-free or vegan, leave out the cheese and/or replace the eggs with 1/3 cup mashed sweet potato.

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