Ingredients with Measurements:
- 2 cans of black beans, drained and rinsed
- 1/2 cup breadcrumbs
- 1/4 cup chopped onion
- 1/4 cup chopped bell pepper
- 2 cloves garlic, minced
- 1 egg
- 1 tsp cumin
- 1 tsp chili powder
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp olive oil
Special equipment needed:
- Food processor or blender
- Large mixing bowl
- Non-stick skillet or grill pan
Step-by-step instructions:
1. In a food processor or blender, pulse the black beans until they are roughly mashed but still have some texture.
2. In a large mixing bowl, combine the mashed black beans, breadcrumbs, onion, bell pepper, garlic, egg, cumin, chili powder, salt, and black pepper. Mix well.
3. Form the mixture into 4-6 patties, depending on desired size.
4. Heat the olive oil in a non-stick skillet or grill pan over medium-high heat.
5. Cook the patties for 3-4 minutes on each side, or until crispy and heated through.
6. Serve on buns with desired toppings.
Time:
Preparation time: 15 minutes
Cooking time: 10 minutes
Temperature:
Medium-high heat
Serving size:
4-6 patties
Nutritional information:
Per serving (1 patty):
- Calories: 210
- Fat: 6g
- Carbohydrates: 30g
- Protein: 10g
- Fiber: 8g
Substitutions for ingredients:
- Gluten-free breadcrumbs or almond flour can be used in place of regular breadcrumbs.
- Red onion or shallots can be used in place of white onion.
- Red or yellow bell pepper can be used in place of green bell pepper.
- A flax egg (1 tbsp ground flaxseed mixed with 3 tbsp water) can be used in place of the egg for a vegan option.
Variations:
- Add 1/2 cup of cooked quinoa or brown rice to the mixture for added texture and nutrition.
- Top the burgers with avocado, salsa, or guacamole for a Mexican twist.
- Add 1/4 cup of crumbled feta cheese to the mixture for a Greek-inspired burger.
Tips and tricks:
- Make sure to drain and rinse the black beans well before using them in the recipe.
- If the mixture is too wet, add more breadcrumbs until it holds together.
- To make the patties ahead of time, form them and then refrigerate until ready to cook.
- To freeze the patties, place them on a baking sheet lined with parchment paper and freeze until solid. Then transfer to a freezer-safe container or bag.
Storage instructions:
Leftover patties can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
To reheat the patties, heat them in a non-stick skillet over medium heat for 2-3 minutes on each side, or until heated through.
Presentation ideas:
Serve the burgers on buns with lettuce, tomato, and your favorite condiments.
Garnishes:
Fresh herbs such as cilantro or parsley, sliced avocado, or pickled jalapenos.
Pairings:
Sweet potato fries, coleslaw, or a side salad.
Suggested side dishes:
Grilled corn on the cob, roasted vegetables, or a quinoa salad.
Troubleshooting advice:
If the patties are falling apart, add more breadcrumbs to the mixture until it holds together.
Food safety advice:
Make sure to cook the patties to an internal temperature of 165°F to ensure they are safe to eat.
Food history:
Black bean burgers have become a popular vegetarian and vegan alternative to traditional beef burgers in recent years.
Flavor profiles:
The black beans, cumin, and chili powder give these burgers a smoky and slightly spicy flavor.
Serving suggestions:
Serve the burgers on buns with your favorite toppings and sides for a satisfying and healthy meal.
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