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Black Bean Burgers

  • Author: Iosune
  • Prep: 10 mins
  • Cook: 20 mins
  • Total: 30 mins
  • 4-5 burgers 1x
  • Main Dish, Gluten-Free
  • American
  • Vegan

Servings 4-5 burgers 1x

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Black bean burgers, flavorful, oil and gluten-free, low in fat, and high in fiber and protein. They’re ready in just 30 minutes with only 9 ingredients!

Ingredients

  • 2 cups canned or cooked black beans (380 g)
  • 1 and 1/2 cups oats (120 g), I used quick oats, gluten-free if needed
  • 1/4 cup nutritional yeast (4 tbsp)
  • 2 tbsp ground flax seeds
  • 1 tbsp tamari or soy sauce
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 2 tsp paprika
  • 2 tsp cumin powder

Instructions

  1. Feel free to use canned beans or cook them from scratch. If you’re going to cook them, use 1 cup of dried black beans (190 g). Drain and wash your canned beans. If you’re using cooked beans, you just need to drain them.
  2. Add canned or cooked beans to a large mixing bowl and mash them. I prefer to use an immersion blender, but a fork or a potato masher is also okay.
  3. Add all the remaining ingredients and mash again until well combined. Add more oats if needed.
  4. Make 4 or 5 patties with your hands.
  5. I usually cook them on a griddle for about 5 to 10 minutes or until golden brown with no oil, but feel free to cook them with some oil if you want to. Grill them or cook them in a skillet over medium-high heat until golden brown.
  6. Enjoy by themselves or serve them with some bread or toppings like tahini, ketchup, tomato slices, and lettuce. Sometimes I serve them with tempeh bacon, vegan bacon, or roasted red peppers.
  7. Keep the leftovers in an airtight container in the fridge for 4-5 days or freeze them before cooking for up to 3 months.

Notes

  • Feel free to use any other type of beans or legumes.
  • You could also use breadcrumbs instead of oats or even other types of flour, but in that case, you may need to add more or less of it.
  • If you don’t consume soy, use coconut aminos instead of the tamari or soy sauce, or add some salt and water.
  • Feel free to add your favorite dried or fresh herbs, spices, or condiments like poultry seasoning or Italian seasoning. Liquid smoke could be a good choice.

Nutrition

  • Serving Size: 1 burger (without toppigs or bread)
  • Calories: 188
  • Sugar: 2.2 g
  • Sodium: 221 mg
  • Fat: 3 g
  • Saturated Fat: 0.3 g
  • Carbohydrates: 29.7 g
  • Fiber: 10.9 g
  • Protein: 12.9 g