These are my new favorite things ever. OH MY. Delicious, flavorful, and super healthy! Vegetarian or not (I am not), you don’t have to be limited to gross, bland veggie-tofu burgers in order to eat a healthy burger. These are so good even my husband loved them and he is not a non-meat-burger kind of guy by any means. A little spicy, a little sweet…the taco-like flavors in these burgers are to die for! I found the original recipe on The Fit Cook blog.
Best part is these black bean burgers are nearly fat-free and are loaded with healthy ingredients, protein, and fiber to keep you full. They are also naturally vegetarian, gluten-free, and lactose-free.
Since they require some refrigeration before cooking, these burgers can be prepared as much as a day ahead of time and then formed into patties when you are ready to cook them. The consistency when they are cooked is pretty soft so don’t expect the firmness of a traditional burger…if that would bother you, you could probably add some plain breadcrumbs to make it more sturdy but I enjoy them in any form.
- 1 – 150z can black beans (rinsed and drained)
- 3/4 cup cooked brown rice
- 1/4 cup diced red pepper
- 1/2 cup corn (fresh or frozen)
- 1 small yellow onion, chopped
- 2 garlic cloves, finely chopped
- 1 tsp cumin
- 1 tsp chili powder
- 1.5 Tbsp dried cilantro (or 1/4 cup chopped fresh cilantro)
- salt and pepper, to taste
- olive oil
- Following package instructions, cook your brown rice. While the rice is cooking, chop your onion, garlic, and red pepper and rinse/drain your black beans.
- Heat about 1 Tbsp olive oil in a medium-sized pot over medium heat. Add onion to pot and cook a few minutes until they become softened. Add garlic, cumin, chili powder, salt, and pepper and cook a couple more minutes, , stirring frequently so onions and garlic don’t burn.
- Add cooked rice, black beans, red pepper, and dried cilantro [if you are using fresh cilantro, wait until #4 to add it in] to the pot and cook another 5-7 minutes (I found covering the pot here and then stirring occasionally allowed the beans to soften properly).
- Transfer the mixture into a bowl, add your corn and stir. Using a potato masher or fork/spatula, mash the mixture until it has a paste-like consistency.
- Refrigerate mixture for at least 15 minutes (up to a day ahead!).
- Divide your bean mixture into 4 equal parts and shape into patties [I had no problem with this but if for some reason you have trouble getting your patties to hold together, you can add 1 egg white to the mixture].
- Bring a large pan to medium heat and coat with thin layer of olive oil. Carefully place patties on pan and cook about 4-5 minutes on each side, until browned and toasted (be very careful as you flip them!).
- Enjoy plain or on a bun! Goes great with a little shredded cheese and avocado slices but would also be good with lettuce and tomato!