Black Bean Burgers

Black Bean Burgers

These are an excellent way to get more beans into your meals – and to enjoy a hearty burger without the red meat! These are great served with guacamole. Or serve traditionally with lettuce, tomato, pickle, and condiments.

Black Bean Burgers


Course Main Course
Cuisine American
Keyword Dairy-free, Gluten-free, Vegan, Vegetarian
Prep Time 10 minutes
Cook Time 20 minutes
Cooling time 15 minutes
Total Time 30 minutes
Servings 4 servings
Calories 300 kcal

Ingredients

  • 1/2 cup sunflower seeds
  • 1/4 cup pumpkin seeds
  • 1 1/2 cups black beans cooked or canned, retain cooking liquid (start with ¾ cup dry)
  • 1 Tablespoon coconut oil divided
  • 1 cup onion finely diced
  • 1/2 tsp sea salt
  • 2 garlic cloves minced
  • 1 tsp cumin powder
  • 1 tsp chili powder
  • ½ tsp dried oregano
  • 1 cup bean cooking liquid or water

Instructions

  1. Dry toast sunflower and pumpkin seeds in a skillet over medium heat until they color and start to pop, about 3 minutes (or use pre-roasted seeds, available at most grocery stores). Grind in a food processor or blender. Set aside.

  2. Warm oil in a medium skillet over medium heat. Add the onions and salt and saute 7 - 10 minutes until softened.

  3. Add garlic, cumin, chili powder and saute another minute.

  4. Add 1/3 of the beans with 1/3 cup water (or bean cooking liquid), mashing the beans with a potato masher or fork. When the liquid is absorbed, continue with another 1/3 of both beans and liquid. Continue mashing until most of the beans are broken up and the mixture is chunky. Do this 1 last time with the last 1/3 of the beans and liquid. Cook, stirring constantly until the liquid is absorbed and the beans are very thick, but not completely dry.

  5. Transfer the beans to a medium bowl to cool until handleable - about 15 minutes.

  6. Stir in toasted seeds. Taste and add more salt, if necessary.

  7. Form bean mixture into 4 (or more) patties. Make sure to really press the mixture together, so that it holds together while cooking and serving.

  8. Saute burgers in skillet - about 2 minutes per side.

Recipe Notes

 

 

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