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
- 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
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.
Warm oil in a medium skillet over medium heat. Add the onions and salt and saute 7 - 10 minutes until softened.
Add garlic, cumin, chili powder and saute another minute.
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.
Transfer the beans to a medium bowl to cool until handleable - about 15 minutes.
Stir in toasted seeds. Taste and add more salt, if necessary.
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.
Saute burgers in skillet - about 2 minutes per side.