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Epic Black Bean Burger

Epic Black Bean Burger: Deliciously Nutritious for Everyone

The Epic Black Bean Burger is a delicious and nutritious plant-based option that pleases everyone.
Prep Time 20 minutes
Cook Time 10 minutes
Chill Time 15 minutes
Total Time 45 minutes
Servings: 4 burgers
Course: Lunch
Cuisine: American
Calories: 300

Ingredients
  

For the Burger Mixture
  • 2 cans Canned Black Beans Use low-sodium for better control over saltiness.
  • 1 cup Cooked Quinoa Prepare ahead to streamline the cooking process.
  • 1 medium Onion Finely chop and sauté until translucent.
  • 3 cloves Garlic Use fresh and minced for an impactful taste.
  • 1 teaspoon Smoked Paprika Essential for complexity—don’t skip it!
  • 1 teaspoon Ground Cumin One teaspoon balances the spice well.
  • 1 cup Oats Use quick oats to ensure a cohesive patty texture.
  • 1 cup Bread Crumbs Opt for whole wheat or gluten-free varieties.
For Serving
  • 4 buns Burger Buns Choose according to preference (whole grain, sesame, gluten-free).
  • Toppings (Lettuce, Tomato, Avocado) Adds freshness and enhances flavor; layer generously.

Equipment

  • skillet
  • large bowl
  • Parchment Paper
  • Baking Sheets

Method
 

Preparation
  1. Begin by draining and rinsing two cans of black beans. In a large bowl, mash one can of beans with a fork while keeping the other can whole for added texture.
  2. Heat a splash of olive oil in a skillet over medium heat. Add in your finely chopped onion and sauté until it becomes soft and translucent, which should take about 5 minutes. Next, stir in the minced garlic and sauté until fragrant, roughly 1 minute.
  3. Once the garlic has released its wonderful aroma, stir in the smoked paprika and ground cumin. Then, add the cooked quinoa to the skillet, mixing everything thoroughly for a deliciously aromatic blend.
  4. Transfer the sautéed mixture into the bowl with the mashed black beans. Gently fold in quick oats and bread crumbs until the mixture holds together nicely, forming a cohesive blend.
  5. Shape the mixture into patties about ½ inch thick. Carefully place the patties onto parchment-lined baking sheets and refrigerate them for 15 minutes to firm up.
  6. Heat a drizzle of oil in a non-stick skillet over medium heat. Cook each patty for approximately 5 minutes per side, until they are golden brown and crispy on the edges, creating that satisfying crunch!

Nutrition

Serving: 1burgerCalories: 300kcalCarbohydrates: 40gProtein: 12gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gSodium: 200mgPotassium: 600mgFiber: 10gSugar: 2gVitamin A: 500IUVitamin C: 5mgCalcium: 40mgIron: 2mg

Notes

Optional: Serve with fresh avocado slices and zesty salsa for a delightful twist. Leftovers can be stored in an airtight container for up to 5 days. Uncooked patties can be frozen for up to 3 months.

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