Black Bean Burgers | Easy, Healthy & Flavorful Recipe

These Black Bean Burgers are a delicious and healthy alternative to traditional beef burgers. Packed with plant-based protein, fiber, and bold flavors, they’re easy to make and perfect for grilling or pan-frying. Whether you’re vegetarian or just looking for a meatless meal, these burgers are hearty, satisfying, and full of smoky goodness.

Ingredients

Main Ingredients

• 1 can (15 oz) black beans, drained and rinsed
• ½ cup breadcrumbs (or oat flour for gluten-free)
• ¼ cup finely diced onion
• 1 garlic clove, minced
• 1 small carrot, grated
• 1 tbsp ground flaxseed + 3 tbsp water (flax egg)
• 1 tsp smoked paprika
• 1 tsp cumin
• ½ tsp chili powder
• ½ tsp salt
• ¼ tsp black pepper
• 1 tbsp soy sauce or tamari
• 1 tbsp olive oil (for cooking)

Optional Add-Ins

• ¼ cup chopped fresh cilantro or parsley
• ½ tsp red pepper flakes for heat
• 1 tbsp barbecue sauce for extra smoky flavor

Preparation Instructions

1. Prepare the Flax Egg: In a small bowl, mix 1 tbsp flaxseed with 3 tbsp water. Let sit for 5 minutes until it thickens.
2. Mash the Black Beans: In a large bowl, mash black beans with a fork or potato masher until mostly smooth but slightly chunky.
3. Combine Ingredients: Add breadcrumbs, onion, garlic, carrot, spices, soy sauce, and flax egg to the mashed beans. Stir well until the mixture holds together.

Cooking Instructions

1. Form the Patties

1. Divide the mixture into 4 equal portions and shape into burger patties.
2. If the mixture is too sticky, refrigerate for 15–20 minutes to firm up.

2. Cook the Burgers

1. Heat olive oil in a skillet over medium heat.
2. Cook each patty for 4–5 minutes per side until golden brown and crispy.

3. Serve

1. Serve on toasted burger buns with lettuce, tomato, avocado, and your favorite condiments.

Final Presentation/Serving Suggestions

• Pair with sweet potato fries or a side salad for a balanced meal.
• Serve with a spicy mayo or avocado spread for extra flavor.

Nutritional Benefits

• Calories: ~220 per patty (without bun)
• Protein: 10g
• Fiber: 8g
• Iron: Rich in plant-based iron from black beans

Grocery List

Produce

• Onion (1 small)
• Garlic (1 clove)
• Carrot (1 small)
• Optional: Cilantro, parsley, avocado, lettuce, tomato

Pantry Staples

• Black beans (1 can, 15 oz)
• Breadcrumbs or oat flour (½ cup)
• Ground flaxseed (1 tbsp)
• Olive oil
• Soy sauce or tamari

Spices

• Smoked paprika
• Cumin
• Chili powder
• Salt and pepper

Cooking Tips and Variations

• Make It Spicier: Add chopped jalapeños or cayenne pepper.
• Grill-Friendly: Chill patties for 30 minutes before grilling to help them hold together.
• Gluten-Free Option: Use oat flour and serve on a lettuce wrap or GF bun.