Classic Black Bean Burgers - delicious, simple and full of clean, plant based protein. #vegan #plantbased #healthy #burger #beanburger #recipes
Blackbeanburgerbannertenon

Black Bean Burgers

Mains

This recipe is a plant based take on a classic summer bbq food - the burger. Although I tend to eat these delicious burgers all year round! This is one of my favourite recipes! Subbing out beef for black beans is a healthier choice for you and for the planet.

This classic Black Bean Burger is meat and dairy free and tastes great. It is full of clean protein, iron, B-vitamins, fibre, and antioxidants - many nutrients you don't get from a beef burger.

You can make them a couple hours in advance, put them in the fridge and they will cook up beautifully on the grill. If you are stuck on time, you can cook them in a skillet on the stove with a touch of olive oil or bake them in the oven right after making them. Top them how you would your fav burger - I like a little mashed avocado, red onion, tomato and lettuce.

Enjoy.

Ingredients

makes 4 burgers

  • 1 Tablespoon of ground flaxseed
  • 3 Tablespoons of warm water
  • ½ large white onion diced
  • 2 Tablespoons of olive oil
  • fresh ground sea salt & pepper
  • 1 ½ 15 oz cans black beans rinsed and drained
  • ½ cup rolled oats
  • ¼ cup nutritional yeast
  • 1 teaspoon of garlic powder
  • ½ teaspoon of oregano
  • fresh ground salt and pepper to taste

Tips & Nutrition

These burgers are also great broken up over a salad for protein.

Use a lettuce bun for a gluten free option or simply serve it on its own with some roasted veggies on the side. 

I like to make a double batch and freeze them individually so I always have them on hand. They will keep in the fridge for up to 3 days.

They go great with Sweet Potato Fries or a Simple Kale Caesar.


Method

Make a flax egg by combining the flaxseed and water in a small bowl. Set aside.

In a large fry or sauté pan, sauté the onion and olive oil with a sprinkle of salt and pepper over medium low heat until onions are soft, about 5 minutes. Once soft, transfer the onions to a large mixing bowl keeping some of the oil in the pan. Set the pan aside.

Add the black beans, oats, nutritional yeast, garlic powder and oregano to the mixing bowl with the onions Stir together and add in the flax egg. Using a masher mash the bean mixture very well until most of the beans are mashed leaving some intact for texture.

Using your hands form the mixture into 4 patties and place them back in the pan with the oil you used to cook the onions. Heat them on medium low heat until they are warmed throughout and a bit crispy on each side – about 10 minutes per side.

Top with your favourite burger toppings and serve!

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